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New Years Day swim -- 4200

Posted By: KP
Date: Thursday, 1 January 2009, at 8:40 a.m.

700 straight
200 as (2x 50k, 50str)
200 free

MAINSET:

100 x 25 mod-hard to hard (in on 18sec out on 30sec // take an extra 20sec after each 20 reps)

4x150 as (100fr, 25k, 25str)

TOTAL 4200

coach KP

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