RSD National/Champ

Wednesday [2/5/25]

C3/W2

[9 Sr C/23 Sectionals]

PPP: starts now for Sr C and for Sectionals mentally/adjustments start next week. optional am's for Sr C start now. next week am's for Sect, then sleep in.

Sunday: Rehearsal! do things right! Process!!

be ready, prepared, nutrition/hydration

Tech suits ok, 2nd best if possible.

2x100 fr flow dpc

2x75 pr k-sc-dr

2x50 HVO 1pr/1fr

2x25 under pullouts

@kim

10x25 Swolf o=pr e=fr Try to drop swolf!@:40

250 scull, low buoy and snorks

4x

50 Race Kick, Max Effort Prime @1:00

25 ez sw fr @1:00

[all 50's from dive/run]

4x50 d/sw ez g1 rebuild o=fr e=pr

Breast

2x

300 (25fr/25br, 50fr/25br, 75fr/25br,50fr/25br)

200 (25/25,50/25,50/25)

100 (25/25/25/25)

(fr g1/br g5 @1:30/1:35)

10 bobs attack Press!

2x75 breast pull @1:30

5 bobs attack press

2x50 br with Finz! 1g4/1g5@1:00

2x25 Breast Race, no gear@:40

8x25 ez (2r-l k 11/2r-l/2sep1-2/2goggle)@:40

50 rebuild fr

2x

4x25 DPC Xtreme! blocks/run

4x25 max speed drills@:40

2x100 fr flow @1:30

4x25 @rp (2@200/2@100)

wd w time

IM

3x100 IM kick Des to Max!@1:50

100 IM dr rebuild

3x100 IM drill Des to Max!@1:40

100 IM dr rebuild

3x100 IM swim Des to Max!@1:30

4x50 fr rebuild @:55

2x

300 IM (50flow/25Fast!) (@1:30/1:35)

200 IM (25flow/25Fast!)

100 IM Race, broken @25 for :10

5x50 fr flow @:55

pull set

wd w time

Fly/Back

4x75 [K/D/Fast Swim] @ 1:10

:30 rest

4x50 [D/Fast Swim] @ :50

:30 rest

4x25 [Fast Swim] @ :30

:30 rest

100 Race off Blocks [Broken choice or straight] @ 2:00

100 ez @ 3:00

100 Race off Blocks [Broken choice or straight] @ 2:00

:30 rest

4x25 Fast @ :30 [8 cycles then free]

:30 rest

4x50 Fast @ :50 [12 cycles then free]

:30 rest

4x75 Fast @ 1:10 [18 cycles then free]

:30 rest

100 Race off Blocks [Broken choice or straight] @ 2:00

100 ez @ 3:00

100 Race off Blocks [Broken choice or straight] @ 2:00

:30 rest

4x

3x25 Race Prime [6 rest each stop. Total time should equal goal. adjust rest if too under] @ 2:00

:30 rest

4x50 PP @ 1:00/50/40/End

:30 rest

4x25 Speed Drill @ :30

100 Race off Blocks [Choice broken or straight] @ 2:00

100 ez @ 3:00

100 Race off Blocks [Choice broken or straight] @ 2:00

Free

4x75 [K/D/Fast Swim] @ 1:05

:30 rest

4x50 [D/Fast Swim] @ :45

:30 rest

4x25 [Fast Swim] @ :25

:30 rest

100 Race off Blocks [Broken choice or straight] @ 2:00

100 ez @ 3:00

100 Race off Blocks [Broken choice or straight] @ 2:00

:30 rest

4x25 Fast @ :25 [8 cycles max tempo into leg-driven DPC]

:30 rest

4x50 Fast @ :45 [12 cycles max tempo into leg-driven DPC]

:30 rest

4x75 Fast @ 1:05 [18 cycles max tempo into leg-driven DPC]

:30 rest

75 Race off Blocks @ 1:30

75 ez @ 3:00

75 Race off Blocks @ 1:30

75 ez

:30 rest

4x

3x25 Race Prime [6 rest each stop. Total time should equal goal. adjust rest if too under] @ 2:00

:30 rest

4x50 PP @ 55/45/35/End

:30 rest

4x25 Spin Drill @ :30

50 Race off Blocks @ 1:00

100 ez @ 2:30

50 Race off Blocks @ 1:00

100 ez @ 2:30

50 Race off Blocks @ 1:00