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