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Friday swim -- 4000

Posted By: KP
Date: Friday, 22 May 2009, at 11:38 a.m.

200fr
8x25k
8x25str
200fr

MAINSET (strong one)

100 on 1:30
150 on 2:15
200 on 3:05
250 on 3:45
250 on 3:45
200 on 3:05
150 on 2:15
100 on 1:30

1min RI

18x100 -- done holding pace @ 1:20 to 1:22 as PE and RI rise

3x100 on 1:30
3x100 on 1:35
3x100 on 1:40

1min RI

3x100 on 1:30
3x100 on 1:35
3x100 on 1:40

TOTAL 4000

coach KP

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