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Friday swim -- 4400

Posted By: KP
Date: Friday, 23 January 2009, at 11:43 a.m.

Tough swim -- just me and a gal who was a 1500 specialist in her day.
Those types are able to deal quite a bit of pain! No sitting around.

400 straight
8x50 on 50sec
200 as (100k, 100str)
4x100 on 1:30

MAINSET:

400 hard, in on 5:30 out on 6:00
4x100 on 1:30
8x25 on 30sec

400 hard, in on 5:30 out on 6:00
4x100 on 1:30
8x25 on 30sec

400 hard, in on 5:30 out on 6:00
4x100 on 1:30
8x25 on 30sec

2x100 on 1:30
200 hard, in on 2:40 out on 3:00
4x25 on 30sec

2x100 on 1:30
200 hard, in on 2:40 out on 3:00
4x25 on 30sec

TOTAL 4400

coach KP

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