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Friday swim -- 4000

Posted By: KP
Date: Friday, 30 January 2009, at 7:58 a.m.

400 straight
4x100 IM order as (25k, 50fr, 25str)
8x25 on 30sec

MAINSET:

100 on 1:30
100 on 1:35
100 on 1:40

2x through
100 on 1:30
100 on 1:35
100 on 1:40

3x through
100 on 1:30
100 on 1:35
100 on 1:40

200 as (50k, 50str, 50k, 50str)
200 free on 3:10
200 as (50k, 50str, 50k, 50str)
200 free on 3:10
200 as (50k, 50str, 50k, 50str)
200 free on 3:10

TOTAL 4000

coach KP

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