RSD National/Champ

Sunday [10/13/24]

C3/W3

[1 week out Nova meet/25 days KP]

Remove Self Limitations/Stay Open To Greatness and Breakthroughs!

300 sw@4:45

2x200 swim @3:00

4x100 swim @1:30

finz 8x50 porpoise flow into dpc sw or dr, add a few meters under on each @1:10

8x50 [o=sc into dr into sw stroke build e= visit RP: 50PP/40PP/30PP20Max Burst]@Coach

Heats/Waves

1x400 Broken [:20@100/:10@50's] [-1:10 for h1]

100 rebuild

2x200 [1straight/1 broken :10@50's]

100 rebuild

1x100

2x50

wd set with remaining time 400