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Friday swim -- 4300

Posted By: KP
Date: Friday, 8 May 2009, at 11:51 a.m.

350fr
10x75 on 1:15

MAINSET

4x50 on 50sec
300 in on 2:45 out on 3:00
4x50k on 1:15

30sec RI

4x100 as 50str, 50fr on 1:40
300 in on 2:45 out on 3:00
4x50k on 1:15

30sec RI

4x150 as 50fr, 50str, 50fr, on 2:40
300 in on 2:45 out on 3:00
4x50k on 1:15

30sec RI

500 free mod-hard

TOTAL 4300

coach KP

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