thursday July 1

Am:
3x:
450
as 100 free 50 fly (f & s)
4x50 25m cruz 25m underwater,
20m c, 5m no breath, 25 underwater
15 cruz, 10 no breath, 25 underwater
cruz, 15 no breath, 25 underwater


50 fly all out

back set breast set:
3x 6x50 drill progression

beaststroke set:
2x 7x50
speed play
backstroke set:
8x100 drill progression
6x50 cd
4 dives
then stretching and a semi picnic snack
then we went to the indoor premium outlets that had a lot of stores that had clothes and a shamwow kiosk that sold 12 shamwowsa for $20 which adam bought.
there was a kettle korn place that had a very delicious aroma.
after our adventure in the outlet we came back to the house to rest and chill in the pool
and tan.
after that we went to the cheesecake factory to celebrate canada day with some hard earned cheesecake.
we went back to the hosue after dinner to rest but to our astonishment we had very little time left and had to get ready for our second practice which was;
800 oyo feel good
20x25 @ 30 as:
1!
1ez
2!
1ez
3!
1ez
4!
1ez
5!
1ez
400 pull with kickboard
20x25 again
200 ez
then we went back to the house to rest and prepare for the next day