WU:

600 AWYW (s, k, IM, p, dr, st)

Drill: Fly

Body Dolphin (2 x 25 fly dr)

Breath Timing (2 x 25 fly dr)

Body Dolphin (2 x 25 fly dr)

Triple Switch (4 x 25 fly dr)

PS1:

4 x 50 fly/fr @ 1:00 (perfect tech - focus on body doing the work)

MS1:

#Red

2 x

1 x 400 med @ 7:00 [check time]

2 x 200 dec @ rest :10 [finish time faster than above]

4 x 100 dec @ rest :05 [finish time faster than above]

8 x 50 fast @ rest :02-:03 [finish time faster than above]

Rest 2:00

#Green

2 x

1 x 300 med @ 7:00 [check time]

2 x 150 dec @ rest :10 [finish time faster than above]

3 x 100 dec @ rest :05 [finish time faster than above]

6 x 50 fast @ rest :02-:03 [finish time faster than above]

Rest 2:00

CD:

200 ez [1 perimeter]

[Red 4450yds; 146] [Green 3650yds; 130]