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Friday swim -- 4100

Posted By: KP
Date: Friday, 12 December 2008, at 7:11 a.m.

1000 straight
6x50 0n 50sec
200 IM order as (4x 25k, 25fr)
4x100 as (25k, 50fr, 25str)

MAINSET:

3x through -- or 9x100 continuous as ==>

100 all out -- in 1:20 or under -- leave 1:25
100 steady -- leave 1:40
100 ez to steady -- leave 2:10

1min rest

6x150 in 2:10, out 2:30

30sec rest

400 IM as (4x 25k, 25drill, 50fr)

TOTAL 4100

coach KP

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