Thu
Aug
18
August 16, 2011 crowded great workout (7 per lane)
4 x 200 swim kick IM choice
8 x 100
4 ralacuba
4 IM swim
8 x 150 descend 1-5
3 x 150
1. 50 hard 100 easy
2. 100 hard 50 easy
3. 150 hard
5 x 100 kick
3 times: 3 x 75
1. 25 hard 50 easy
2. 50 h, 25 easy
3. 75 hard, 25 easy
First time thru is free
Two and three are stroke
