RSD National/Champ

Sunday [3/10/24]

C1/W1

4x150 o=fr-strk-fr dpc e=k-sc-dr ch @KIM

10x50 kick (1@1:10/1:05/1:00/:55/:50 x2)

100 scull rebuild

Finz 12x50 (1as Kick Bld ch/1as sw Fast Fly/ 1 as kick ez recovery x4 @1:00)

100 scull rebuild

2x

5x

150 fr flow

50 Race!! fast ch @1:00

[150's: A)1@2:40/2:30/2:20/2:10/2:00]

100 scull rebuild

Races, Heats

2x100 as (Race 60M, ez 40M)

2x50

2x50 (as 40 M race, 10m ez)

2x50 (as 30M race, 20m ez)

5x100 ez fr smooth @1:40