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Wednesday swim -- 4000

Posted By: KP
Date: Wednesday, 11 March 2009, at 7:15 p.m.

550 straight

Mainset:

4x through
100 hard
4x25 on 30sec
200 hard
4x254 on 30sec

2x through
4x25 hard on 20sec
100 easy on 2min
8x25 hard on 25sec
100 easy on 2min

6x75 as (25k, 50free)

TOTAL 4000

coach KP

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