RSD National/Champ

Monday [11/18/24]

C5/W3

[23Jnat/24RB/32wag]

[14PPP]

Mindset: perspective, meditation, visualization, pozy vibes, race plans

Nurture: sleep, rest, stretch, massage, cold, heat, warmups/warm downs, nutrition

6x100 o=fr/bk sw dpc e=k-sc-dr-sw ch @3bobs

Paddles

8x25 (4r-l/4Knuckle)@:30

5x50 fr drop breath@:55

8x25 (4padpush/4@feet)@:30

5x50 fr drop breath @:55

4x125 (100fr/25non fr ch) work power cwtch and finishing all the way thru w delta hand speed @1:30/1:35/1:40 (no equipment)

kick

2x

4x50 feet TIP (:37.5/:40/:42.5/45/47.5)

4x50 short finz, k/s, 1ea@(-2.5)

4x50 long finz, swim(32.5/35/37.5) 1ea

ez 50 rebuild

100IM @B+:10 G4

200Fr @B

300Fr @B

400Fr @B-:10

300Fr@B

200Fr@B

100 IM @B+:10 G5

wd 12x25 @:30 equipment ok