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Friday swim -- 4200

Posted By: KP
Date: Friday, 10 July 2009, at 7:27 a.m.

800 straight and steady
4x250 as (50k, 100fr, 50str, 50k)

MAINSET:

4x through continuous

300fr in on 4:15 out on 4:30
4x50 anything but freestyle (but/free)
4x25 on 30sec

TOTAL 4200

coach KP

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