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Friday swim --4300

Posted By: KP
Date: Friday, 13 March 2009, at 12:22 p.m.

300 straight
4x75 as (25k, 25str, 25fr)
6x50 on 50sec
4x75 as (25str, 50fr)

MAINSET:

200 on base
4x50 on 45sec
200 on base
6x50 on 45sec
200 on base
8x50 on 50sec

1min break

100 in on 1:20 out on 1:25
100 on 1:45
100 in on 1:20 out on 1:25
100 on 1:45
100 in on 1:20 out on 1:25

100 on 1:45
100 in on 1:20 out on 1:25
100 on 1:45
100 in on 1:20 out on 1:25
100 on 1:45

8x75 alternating as (25k, 5fr // 25str, 50fr)

TOTAL 4300

coach KP

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