Did weights at station yesterday in PM. Good, a bit of heavy with rotator drill. Walked on the wall too.
On my own today at the Ridgeway pool. I warmed up for 20-25 minutes, including 500 kick with fins on back.
5x200 fly, 2x2001arm, alternating, 1x2001arm wave breast with dolphin, 1x200, count strokes,1x200free/fly
50/100free between4,5
5x100fly, same
300free
3x100fly
10min treading/some vertical dolphin
3300yards
Jackie the pool manager at ridgway told me that she took the SRM womens 45+ relay picture from the blog and added it to her web page for Ridgeway. Cool.
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