300 loosen + 200 IM drill + 100 kick non social

fly drill progression

6 x 25 undulation kick w/snorkel @ :35

6 x 25 undulation kick no snorkel @ :35

6 x 25 single arm strong - heed Dr.G's advice @ :35

6 x 25 underwater recovery - set catch well @ :35

fly main event

20 x 50 - odds fly @ :35, evens free @ :45 - 3 kicks off every wall + 2up one down breathing pattern- better in sets of 5.

Free -

4 x 25 w/chute @ :35 - steady 6 beat kick

500 free Negative Split @ 7:30

6 x 25 w/chute @ :35 - steady 6 beat kick

400 free N/S @ 6:00 - stronger

8 x 25 w/chute @ :35 - steady 6 beat kick

300 free N/S @ 4:30 - stronger

10 x 25 w/chute @ :35 - steady 6 beat kick

200 N/S @ 3:00 - stronger

12 x 25 w/chute @ :35 - steady 6 beat kick

100 @ 1:30 N/S - strongest!!!

100 easy @ coaches

8 x 100 @ 1:03 (Benji)1:05/1:08/1:10/1:15 - building off of last week

100 easy @ coach

4 x 100 @ one delta faster

WD - 100 easy