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Wednesday swim -- 4000

Posted By: KP
Date: Wednesday, 24 December 2008, at 7:58 a.m.

300 straight
300 as 3x (50k, 50fr)
300 as 3x (50str, 50fr)
6x50 on 50sec
8x25 on 30sec

MAINSET:

8x50 mod-hard leaving on 40sec, 45sec, 50sec, 55sec, repeat
10x100 in on 1:25, out on 1:30, 1:35, 1:40, 1:45, 1:50, repeat

200 as (50k, 50fr, 50k, 50fr)
200 as (50str, 50fr, 50str, 50fr)
200 as (50k, 50fr, 50k, 50fr)

16x25 -- in on 18-20sec, out on 30sec

TOTAL 4000

coach KP

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