2009-12-18 : practice 27
WU 3-2-1 Knb 8 X 50 K, 10sR 4 X 50's Build. 2 Chc + 2 FR, 8sR [27min]  15 X 100 on clock. [23min] {L1: Brad: 1:20 L2: 1:30 L3/4 : 1:40 L5/6 1:50} 50 EZ Water Polo OR 300 STR Pull.  
MON: Stations, w/ videotaping.    
TUE 8 x 200 { alt 100 Pull, drop, 100 Swim & 100K, 100 Swm IMers:  IM,  FR,  IM, FR, Str, FR, Str, FR Str:  }