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Wednesday swim -- 4000

Posted By: KP
Date: Wednesday, 25 March 2009, at 12:18 p.m.

swam pretty hard today

150fr
6x75 as (25k, 50fr)
4x50 as (25str, 25fr)

MAINSET:

1x100 in on 1:20 out on 1:25
4x25 on 30sec
2x100 in on 1:20 out on 1:25
4x25 on 30sec
3x100 in on 1:20 out on 1:25
4x25 on 30sec

3x100 in on 1:20 out on 1:25
4x25 on 30sec
2x100 in on 1:20 out on 1:25
4x25 on 30sec
1x100 in on 1:20 out on 1:25
4x25 on 30sec

1min rest

200 in on 2:40 out on 2:50
4x25 on 30sec
200 in on 2:40 out on 2:50
4x25 on 30sec
200 in on 2:40 out on 2:50
4x25 on 30sec

1min rest

4x75 on 1:10
4x50 on 45sec

TOTAL 4000

coach KP

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