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Monday swim -- 4000

Posted By: KP
Date: Monday, 27 July 2009, at 7:17 a.m.

500 straight
4x50 on 60sec
4x50str
4x50k
8x25 on 30sec

MAINSET:

2x through (1min rest between)

1x50 on 60sec
1x100 on 1:30
2x50 on 60sec
2x100 on 1:30
3x50 on 60sec
3x100 on 1:30

3x200 as 50str, 150fr
3x100 as 50k, 50fr

TOTAL 4000

coach KP

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