Originally written for RSD Swim Team on Dec 07, 2024
RSD National/Champ
Friday [12/6/24]
PPP (6 days Jnat/RB, 14 wags)
Stretch
Activate
Core strength
Breath work/visualize/ perspective
20x75
[4 swim free dpc@1:10/4bk-fr-bk no splash@1:15/4br-fr-br dpc@1:20/4fl-fr-fl fly as 3-3-3@1:15/4 as sc-dr-sw 1each@:10 rest]
kick 5x50 FA @1:15 ch
100 rebuild
1x100 Finz, max Race, k or sw or k/s ch
50 ez recovery
pull 4x100 ez/fast by 25, o=fr e=ch@1:45
3x100 fr flow @1:30
4x50 PP @1:30
4x75 fr flow @1:10
8x25 (3@RP/1@rebuild)@:40
6x50 dr or swim Meditative!! form @1:00
1x200 broken
(:10/:15/:20 @50's)
5x50 ez rebuild
DISTANCE
TIME
STROKE
TYPE
INTENSITY
EQUIPMENT