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Monday swim -- 4000

Posted By: KP
Date: Monday, 11 May 2009, at 1:40 p.m.

Another tough swim -- not the volume, but sustained efforts:

200fr
6x50 on 50sec
100 str
100 kick
6x50 on 50sec

MAINSET -- 15x200 maintain same pace // all in on 2:45 and out as follows ==>

200 on 2:50
2x200 on 3:00
1min RI
3x200 on 3:10
4x200 on 3:20
1min RI
5x200 as (2:50, 2:55, 3:00, 3:10, 3:20)

TOTAL 4000

coach KP

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