3 Pax showed up for Water Wings. Actually on 2 showed up on time. Blackbeard rolled in late. I brought out a new drill that I have never done before. The Mega Catch-Up drill. It is a form of Catch-Up drill where a kick board is held in front by one hand while the other arm does a stroke. The key difference is that on the start of the stroke, after pulling the hand off the kick board, reach forward with the stroke arm before the catch. This movement will pop the other shoulder up and will help improve shoulder roll.
The Thang
| Warm Up Choice until 5:40 | |
| 8×75 25 Mega Catch -up Drill 50 Swim | 5 sec rest |
| 3×200 Descend | 20 sec rest |
| 4×100 Steady Pace | 15 sec rest |
| 8×50 sprint down easy back |
10 sec rest |