Notes
warm up: 4x50 drills: 1x50 single arm 1x50 catch up (repeat 1x) ladder: 300, 200, 100 cool down: 1x100 push & glide, 2x50
the 300 in the ladder may have been 350. I got distracted at the end and lost count so I threw in two more laps since I wasn't sure if I was on my 10th or 12th lap.