RSD National/Champ

Tuesday PM [2/4/25]

C4/W2

Attention to Detail!

Perform all skills at highest level!

Mindful wu&wd! Be a Great Teammate!

[10 Sr C/23 Sectionals]

5x100@1:30 ch flow

5x50 SWOLF@1:00

5x50 fr drop brth, pads @:55

20x25 kick (10 w brd & snork @:30/ 10 no board ch @:25) all fast!

100 rebuild

Mid Race

15x50 stroke/fr

[5@:55/4@:50/3@:45/2@:40/1@:35]

4x100 O=recovery E=1 @ front 200RP/ 1@ Back 200 RP @2:00

50 rebuild

15x50 pads or finz, stroke/fr until you have to go to free to make

[5@:50/4@:45/3@:40/2@:35/1@:30]

4x100 same

50 rebuild

15x50 free

[5@:45/4@:40/3@:35/2@:30/1@Allout!!!

10 bob reset

4x50 o=mod e=PP @1:00

5x50 recovery wd

Short Race ( this is what we did last year at this time, just sharing, up to Coach Brandon!

Cookie Cutter

2x

6x25 PP @ :30 [get stroke count]

50 ez @ 1:30

5x50 PP @ 1:00 [maintain stroke count, up to missing by 1]

50 ez @ 1:30

4x75 PP @ 1:30 [maintain stroke count , up to missing by 3]

50 ez @ 1:30

3x100 at Time @ 2:00 [Maintain stroke count, up to missing by 4]

50 ez @ 1:30

100 Choice Race/ Choice Broken

Warm down with time