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