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Wednesday swim -- 4000

Posted By: KP
Date: Wednesday, 20 May 2009, at 11:38 a.m.

1000 straight steady

MAINSET:

3x through continuously on pace

300 (20sec RI)
200 (20sec RI)
100 (10sec RI)

3x through w/30sec rest after each set

25k
50fr
75str
100fr
75str
50fr
25k

TOTAL 4000

coach KP

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