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Sunday haiku swim -- 4600

Posted By: KP
Date: Sunday, 21 December 2008, at 9:06 a.m.

Grass sits white below
Motionless speedos will freeze
Or rip it to shreads!

600 straight
600 straight as 75fr, 25str
3x100 as (75IM kick, 25fr)

MAINSET (base 1:30)

3x through continously ==>

75 -- in on 55sec out on 1:10
125 -- in on 2:00 out on 2:20
125 -- in on 1:45 out on 1:55
75 -- in on 1:05 out on 1:20

3x through continuously ==>

25 -- in on 18sec out on 20sec
50 -- in on 40sec out on 50sec
75 -- in on 1:05 out on 1:20
100 kick
take 30sec rest
75 -- in on 1:05 out on 1:20
50 -- in on 40sec out on 50sec
25 -- in on 18sec out on 20sec

1min rest

7x100 (odds are 50k, 50str // evens are free -- in on 1:18-1:20 out on 1:40)

TOTAL 4600

coach KP

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