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Wednesday swim -- 4000

Posted By: KP
Date: Wednesday, 16 September 2009, at 8:19 a.m.

8x50 as 25k, 25str
200 free
8x50 as 25str, 25fr

MAINSET:

4x50 on 50sec
1x100 on 1:30 (hard)
3x50 on 50sec
2x100 on 1:30 (hard)
2x50 on 50sec
3x100 on 1:30 (hard)
1x50 on 50sec
4x100 on 1:30 (hard)

6x50 on 50sec
3x100 as 25k, 50fr, 25k
6x50 on 50sec
3x100 as 25k, 50fr, 25k

300 hard

TOTAL 4000

coach KP

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