RSD National/Champ

Wednesday [10/23/24]

C4/W2

Mindset: MT, process over outcome, connect to the Joy, get to not hve to!

KP: 15-16 days out

PPP RB/Jnats 48 days

6x100 o=fr e=pr k-sc-dr-sw @4bobs

20x25 kick (2ch/2prime o=build e=max!)@:35

pull 5x

75 fr breath 5@1:15

25 prime, max effort @:40

Breast

8x25 Max DPC Xtreme pullouts blocks and run

3x

8x25 (k r-l/pull r-l/sep 1/sep 2/ speed dr dolph/fast tempo full/speed dr flutter/fast tempo/fast tempo full) @:40

4x50 o=2k-1p dpc e=@200RP@1:00

2x100 fr @1:35 flow rebuild

75 breast race from blocks (straight/broken 50/25, broken 25)

3x25 fr rebuild

Finz 9x50 br w dolph (1@G1/1@G3/1@G5)@1:00

Free

8x25 (body position k, R, L, 11 stroke count - 2, repeat) [200]

1x50 @ 50 br 3

1x50 @ 50 FA

1x50 @ 50 br 5

1x50 @ 45 FA

1x50 @ 50 br 7

1x50 @ 40 FA

1x50 @ 50 br 9

1x50 @ 35 FA

1x100 rebuild

Repeat going other direction [1000]

3x50 @ 30/35

1x200 pull @ 2:30

3x50 @ 30/35

1x50 from blocks

4x25 touch ear

6x25 @ 20 (foot touch under 15)

1x200 pull @ 2:30

6x25 @ 20 (foot touch under 15)

1x50 from blocks

4x25 zipper

[1200]

Fins

4x

1x25 under @ 40

1x25 over race @ 15

Fly/Bk

CYOA

R1 [:30-1:00]

R2 [1:00-1:30]

R3 [1:30-2:00]

R4 [:30/1:00/1:30/2:00]

wash out in between rounds