RSD National/Champ

Thursday PM [5/16/24]

C1/W2

short course meters

no Breakout today/ Coach Gracie

6x100 @KIM o=fr dpc e=IM drill

5x50 drop breath fr @1:00

5x50 SWOLF o=fr e=ch@1:00

short finz 16x50 k/sw 4ea imo Fast!!@:50

100 rebuild ez

long finz 12x25 o=full shooter e=b/o@15 and race in! @:40

100 rebuild ez

2x200 fr flow Cruz @3:00

4x75 Max Effort Race! Fr-Stroke-fr @1:45 from run start

4x100 fr flow Cruz @1:35

6x50 Max Effort Race! Stroke-Fr @1:30 run starts

8x50 fr flow Cruz @1:00

12x25 Max Effort Race o=fr e=ch @1:00 run starts

warm down rebuild with remaining time