RSD National/Champ

Wednesday [4/24/24]

C2//W3 PPP CIF

[3 lg finals/10 cif finals]

Mindset/Preparation/Purposeful Practice/ Process Over Outcomes!

300 fr all smooth, low breath, Ninja

200 IM drill

150 bk-br-fr DPC smooth

100 scull

50 br as pullout+2dpc strokes

@KIM

16x50 (4 Kick D1-4/ 4 Pull D1-4)all ch

K@1:00 P@:55

4x100 fr cruz @1:15/1:20/1:25

4x50 PP for ch of race @1:10

100 scull w buoy/snork

Breast/IM (can be similar for all strokes)

4x100 fr cruz (last 25 pr stroke or imo as drill build) @1:15/1:20/1:25

Broken 200 prime (br or IM) (:10/:15/:20@50's)

100 rebuild scull

4x100 cruz (same)

Broken 100 race ch (:20@50)

100 rebuild

3x100 cruz

4x50 Race ch @3:00 Allout!

8x50 ez rebuild on theme @Coaches

Fly/Back

2x100 Prime @ 1:07/12/17

4x50 Race @ Coach (O-Off Blocks, E-Push)

10 Bob reset

4x100 Prime @ 1:10/15/20

[Up to 200yrds can be free/LG taper 300]

3x50 Race @ Coach (O-Off Blocks, E-Push]

10 Bob Reset

6x100 Prime @ 1:13/18/23

[up to 300 yards can be free/ LG taper 400]

2x50 Race @ Coach (O-Off Blocks, E-Push)

10 Bob Reset

8x100 Prime @ 1:15/20/25

[up to 400 yards can be free/ LG taper 500]

Warm Down with Time