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Friday swim -- 4000

Posted By: KP
Date: Friday, 6 February 2009, at 12:00 p.m.

400 straight free

MAINSET 3600 -- done continuously (150s on 2:30 // 300s on 4:45)

150 as 50str, 100fr
150 as 50fr, 50str, 50fr
150 as 100fr, 50str
300 free
150 as 50k, 100fr
150 as 50fr, 50k, 50fr
150 as 100fr, 50k
300 free

30sec extra rest

150 as 25str, 25fr, 25str, 25fr, 50fr
150 as 25fr, 25str, 25fr, 25str, 50fr
150 as 50fr, 25str, 25fr, 25str, 25fr
300 free
150 as 25str, 25fr, 25str, 25fr, 50fr
150 as 25fr, 25str, 25fr, 25str, 50fr
150 as 50fr, 25str, 25fr, 25str, 25fr
300 free

1min rest

6x100 on 1:30

TOTAL 4000

:KP!

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