Notes
Did a ladder this morning for practice, (after normal 60 warm up) doing 8x50 IM order, 4x100 alt free/back, 2x150 pull, 2x200 IM, 300 alt back/free by 50, and then one each 200 IM, 150 pull, 100 free, 50 back. Then did 8x50 alt free sprint/easy back, and a 200 cool down. The longer pieces were tough on the arms in the long course pool, but I felt pretty good and enjoyed the (finally) different workout.