2009-12-09 WED  WU 3-2-1-1
Knb: 6 x 25 shooters..  extremely fast UW dolphin. 15sR
50's swim.  1000 swim for time. [13min] 50EZ 
catch set till everyone finishes.. => kicking w/board. [/m17min]
freestyle turns. [8min/m24min]  with 4 dolphins off wall.
4x {3  x 75's Build throughout. last 25 Hard., (15sR/ 75) 1-3 FR ,4-6 Str,  7-9 FR, 10-12 Str } 35sR/set [13min / m37]  4x200 { FREE => 100Pull+100Swim straight with PBdrop}  OR 75 Str Pull + 75 Str }