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Wednesday swim -- 4000

Posted By: KP
Date: Wednesday, 22 April 2009, at 11:55 a.m.

100fr
4x50 stroke
4x50 free

MAINSET: (3500)

1x100 on 1:30 // 1x50 on 1min
2x100 on 1:30 // 2x50 on 1min
3x100 on 1:30 // 3x50 on 1min
4x100 on 1:30 // 4x50 on 1min

1min RI

200 as (2x 50k, 50fr)
200 as (2x 50str, 50fr)
200 free
200 as (2x 50k, 50fr)
200 as (2x 50str, 50fr)
200 free

1min RI

2x200 on 3:15
400 in a 5:45

Total 4000

coach KP

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