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Friday swim -- 4000

Posted By: KP
Date: Friday, 5 June 2009, at 12:53 p.m.

No warm up today.

1000 straight, steady building to mod-hard

30sec RI

3x200 on 3:10
5x100 on 1:30
3x200 on 3:10

30sec RI

300 as (100fr, 100str, 100fr)
200 as (50k, 100fr, 50k)
100 on 1:30
200 as (50k, 100fr, 50k)
300 as (100fr, 100str, 100fr)

200 c/d

TOTAL 4000

coach KP

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