RSD National/Champ

Wednesday [11/22/23]

C5/W3

400 swim/wwyu

5x75 scull, 1-5, low buoy and snorkel @kim

5x25 o=best dpc pullouts e=best breakouts! @Coaches

short finz 16x50 4 each IMO K/Sw by 25 @:40/:45 all FAST!

100 rebuild

9x50 2@PP with tempo trainer on/ 1 rebuild @1:00

12x25 3@RP with tempo trainer on/ 1 rebuild @:40

50 rebuild

24x100

[4@1:30 free, hold best +:12]

[4@1:40 prime or o=pr A e=pr B hold best + :12]

6x25 rebuild @:50

[4 fr @1:40 hold best + :10]

[4 prime or o=pr A e=pr B @1:50]

6x25 rebuild @:50

[4 fr @1:50 hold best + :08]

[4 pr or o=pr A e= pr B @2:00 hold best + :08]

warm down with remaining time