RSD National/Champ

Wednesday [4/3/24]

C2/W2

200 fr dpc, low breath

75 pr k-sc-dr

150 fr flow, no splash

75 pr k-sc-dr

100 fr flow

75 pr k-dc-dr

50 fr HVO

75 pr k-sc-dr

24x25 kick o=on bk ch e=pr in position

all Fast (6@:30/6@:25/6@:30/6@:25)

pull 4x

50 fr breath 5 @:45

25 prime Fast! @:30

100 rebuild ez

Breast/IM

8x25 STREAMLINE! dpc pllt Blocks/Run

(O=race start&dolph/add pull/add br k/add b/o@ race to wall) (E=Race to flags, put all together)

@Coach (IM same)

4x75 (fr-br-fr flow) (IM o=fl-bk-br e=bk-br-fr)@1:15

1x100 broken Fast! br/im

50 rebuild and 10 bobs

8x25 same (im: 2ea Best b/o's race to flags)

4x75 flow same

2x75 broken max speed (br or im) @25's :10

reset/rest between @Coach

50 rebuild and 10 bobs

8x25 same

4x75 same

4x50 broken max speed (:10@25) IM:imo

@2:00

50 rebuild and 10 bobs

Finz

8x25 (br:speed drills o=fluttr e=dolph)(im:2ea)

@:35

4x75 swim flow leg dom @1:10

100 RACE! br or im

7x50 ez flow free @:55

Fly/Bk

4x bottom shooters

4x25 work underwaters into break out @:30

50 ez drill or scull

200 broken prime [75/50/50/25 for :10]

50 ez drill or scull

100 broken [25/50/25]

mini wash out

4x bottom shooters

4x25 work underwaters into break out @:30

50 ez drill or scull

2x50 pp for 200 @1:00

200 broken prime [75/50/50/25 for :10]

50 ez drill or scull

2x50 pp for 100 @1:00

100 broken [25/50/25]

mini wash out

4x bottom shooters

4x25 work underwaters into break out @:30

50 ez drill or scull

2x50 pp same @1:00

200 broken prime [75/50/50/25 for :10]

50 ez drill or scull

2x50 pp same @1:00

100 broken [25/50/25]

100 ez

2x75 all out race

mini wash out

400 broken prime race [100/75/75/50/50/25/25]

warm down with time

Free