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Wednesday swim -- 4000 (solid)

Posted By: KP
Date: Wednesday, 6 May 2009, at 11:36 a.m.

Pretty tough swim today left my shoulders wiggly.

300fr
100k
100fr
100str
6x50 as 25str, 25fr

MAINSET (2x400 [3x through] broken as follows):

400 as 200 (5sec rest) 50 (5sec rest) 50 (5sec rest) 100 [in on 5:50 out on 6:10]
400 as 100 (5sec rest) 50 (5sec rest) 50 (5sec rest) 200 [in on 5:50 out on 6:40]

The 5sec rest built into the total time of 5:50 means you better be humping.

5x75 on 1:15
5x75 on 1:20 as (alt 25str/k with 50fr)

c/d 50

TOTAL 4000

coach KP

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