RSD National/Champ

Thursday PM [1/9/25]

C2/W1

GreatTeammate!

Do your part!

Training Consistency: Mindfulness/Effort/Attendance/Attitude

300 swim ninja

5x50 swolf

5x50 fr drop breath

paddle set 16x25 @:30 (2fr/2ch)

4x

3x75 pull, brth 5, migr fst 25@1:05

3x50 drop buoy, sw w Fire Kick!@:45

4x

5x25 kick, Sox, AFAP!@:45

10 bobs reset no sox

125 scull progression low buoy/snork

10 bob reset

4x100 (odd rounds=fr@1:30 e=ch@1:45, as holding best + :12)

warm down set with remaining time