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Friday swim -- 4000

Posted By: KP
Date: Friday, 24 April 2009, at 11:36 a.m.

350fr
7x50 on 50sec

MAINSET: (kick on 1:10 // str on 1:00 // 100s on 1:30

50k, 50str, 100fr, 50k, 50str
50k, 50str, 200fr, 50k, 50str
50k, 50str, 300fr, 50k, 50str
50k, 50str, 400fr, 50k, 50str
50k, 50str, 500fr, 50k, 50str

10 x 75 on 1:15

50 c/d

TOTAL 4000

coach KP

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