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Wednesday swim -- 4100

Posted By: KP
Date: Wednesday, 27 May 2009, at 11:35 a.m.

200fr
100fr
200 as (50k, 50str, repeat)
300fr

MAINSET (all 200s in on 2:45)

200 on 2:50
4x50 on 1min
2x200 on 2:55
4x50 on 1min
3x200 on 3:00
4x50 on 1min

1min RI

3x through ....

3x100 in on 1:22 out on 1:30
4x50 on 1min

TOTAL 4100

coach KP

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