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Keepin Track 2010

Thursday march 17

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happy st pats
600WU
KPS 50 SPEC rest 10 sec between
KPS 50 FREE same rest
4x50 Kick descend with flips
4x25 FREE build on :30

HQ
2x100 FR PULL 3' 1:01 or 1:02
2x100 FR Swim
2x100 FR swim with Flips
2x50 SPEC PULL 2':34,:33
2x50 SPEC swim
2x50 SPEC swim with flips
4x25 SPEC :45

DISTANCE
3x(7x100, 50 back easy) on 1:45

easy 100

300 Kick SPEC every 3rd fast

4x(4x25on :30, rest :30) MOD stick with one stroke.

WD

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