RSD National/Champ

Saturday [12/7/24]

PPP (5 days Jnat/RB, 13 wags)

Be A Great Teammate!

Keep Enhancing Your Process!

Healthy Competitive Mindset and Perspective!

Nurturing and Self Care!

500 free, dpc, smooth

4x100 (1ea imo, k-sc-dr-sw)

300 IM (50dr/25sw)

4x50 (1ea HVO)

100 finz U/O

finz

16x25 (4as r/l balance, 4:shooter on bk, 4: shooter on sides, 4: shooter on belly+b/o and sw Fast! ) @:40

pads

16x25 pad set

@:35 (2fr/2ch)

6x125 free aerobic cruz smooth, ch of equipment, just make int @1:30/1:35/1:40/1:45

[20 bobs reset]

Heats/Waves

1x75 Race blocks

5x25 rebuild @:45

2x50 Race, blocks (1fr/2ch)

4x25 rebuild @:45

2x25 max race walk around

8x25 warm down