RSD National/Champ

Monday [3/11/24]

C1/W2

Work Ethic/Consistency

100 fr cruz @1:40

8x25 pads r-l, 2ea @:30

100 fr Cruz @1:35

8x25 knuckle paddl, 2ea@:30

100 fr Cruz @1:30

8x25 padpush 2ea@:30

100 fr Cruz @1:25

8x25 pads at feet @:35 2ea

short finz 20x50 5 ea imo K/Sw fast @:40/:45

100 rebuild

2x

25 fly fast! @:30

50 fly-bk fast @:55

75 fl-bk-br fast @1:15

4x100 IM race FA! @2:00 (1/4 from blocks)

6x50 ez cruz ch Meditative rebuild @1:00

Pull

6x

75 fr dpc breath 3-4-5@1:10

25 Fast (1ea+1ch) @:30

18x25 Fast! (6 kick/6 pull/ 6 swim) o=fr e=ch

[@:40]

4x100 warm down @coaches on a theme