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Friday swim -- 4000

Posted By: KP
Date: Friday, 27 March 2009, at 1:31 p.m.

100fr
2x100 as (50bk, 50fr)
4x25 on 30sec
2x100 as (50br, 50fr)
4x25 on 30sec

MAINSET: (2400)

2x200 in on 2:50 out on 3:20
4x50 on 1:00
2x200 in on 2:50 out on 3:10
4x50 on 1:10
2x200 in on 2:50 out on 3:00
4x50 on 1:15
2x200 in on 2:40 out on 2:50
4x50 on 1:20

4x100 as (50k, 50fr)

5x100 in on 1:25 out on 1:30

TOTAL 4000

coach KP

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