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Friday swim -- 4000

Posted By: KP
Date: Friday, 12 June 2009, at 11:35 a.m.

400 free
4x75 as 25k, 50fr
4x75 as 25str, 50fr
12x25 on 30sec

MAINSET

16x100 continuous as ===>

3x100 on base+10
1x100 on 2:10
3x100 on base+5
1x100 on 2:10
3x100 on base
1x100 on 2:10
3x100 on base
1x100 on 2:10

10x50 on 50sec
8x75 easy

TOTAL 4000

coach KP

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