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Friday swim -- 4000

Posted By: KP
Date: Friday, 17 July 2009, at 7:32 a.m.

600 straight
100 IM kick
100 IM drill
100 IM swim
4x100 as 50k, 50fr
6x50 on 50sec

MAINSET:

2x100 on 1:25
2x75 on 1:25
3x100 on 1:30
2x75 on 1:25
1x100 on 1:25
2x75 on 1:25
4x100 on 1:30
2x75 on 1:25

1min RI

4x200 on 3:00

TOTAL 4000

coach KP

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