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Wednesday swim - 4650

Posted By: KP
Date: Wednesday, 24 June 2009, at 8:08 a.m.

Back from Coeur d'Alene and have commited to hit the 5:30am masters class again and moved up a lane to 1:25.
That made for an aggressive swim. No more swimming in mid morning sunshine!

850 straight and steady
200fr
8x25k
200fr
8x25str

MAINSET:

2x through ==>

300 on 4:15
3x50 on 50sec
200 on 2:50
2x50 on 50sec
100 on 1:25
1x50 on 50sec

1min RI

300 on pace +15
200 as 50k, 50str, 50l, 50str
200 on pace +10
200 as 50k, 50str, 50l, 50str
100 on 1:30
200 as 50k, 50str, 50l, 50str

TOTAL 4650

coach KP

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