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Wednesday swim -- 4000

Posted By: KP
Date: Wednesday, 29 July 2009, at 8:12 a.m.

500 straight
3x200 on 3:00, 3:10, 3:20
6x50 on 1min
easy 150

MAINSET

50 for time (36sec)
easy 150

100 for time (1:13)
100 easy

3x150 easy

3x200 on 3:10

5x100 as 25k, 50fr, 25k

500 straight mod-hard

TOTAL 4000

coach KP

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