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Wednesday swim -- 4000

Posted By: KP
Date: Wednesday, 14 January 2009, at 7:17 a.m.

250 straight
3x100 easy
12x25 on 30sec

MAINSET:

300 on 4:45
2x100 on 1:40
2x50 on 50sec
2x100 on 1:40
300 on 4:45

30sec rest

300 on 4:45
2x100 on 1:40
2x50 on 50sec
2x100 on 1:40
300 on 4:45

30sec rest

200 on 3:00
1x100 on 1:40
4x25 on 30sec
1x100 on 1:40
200 on 3:00

250 cool down

TOTAL 4000

coach KP

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