Notes
MWM!!
400 up
400IM (I did 50 fly then 50 free to start)
400 IM Kick -- oops no kickboard so I did superman pose, kicked it with occasional pulls when I breath and a few short side kicks
400 IM reverse. only did 50 fly at the end. ugg. brutal
16x50 I think I did 12???? ran out of time.
friendly people, good times! Honestly I didn't really go lactic at all, just sore muscles occasionally as I kept all the efforts controlled