RSD National/Champ

Saturday [10/19/24]

C4/W1

Combined Workout RSD/NOVA

In Pool

Young Women

200 fr @3:00

3x100 IM (1k,1p, 1dr bld Ea 25)@5bobs

6x50 (5 drop Brth @1:00+ 1 swolf)

kick 20x25

[8@:35 FA, 2ea][

[6@:30 Fast o=prA e=pr]

[4@:25 1ea Fas]

[2@:20 choice]

8x25 paddle set, work Power Catch@:30

**If Time enough for main**

3x

75@1:00 bld

150 2:00 bld to last 50 200p

25 @:40 fast pull sub 14

main

6x100 Hold Best time +:12 o=fr e=ch@1:30

4x25 rebuild

4x100 Hold Best +:10 o=Pr A e=Pr B @1:40

4x25 rebuild

2x100 Ch Hold Best +:8 @1:50

4x25 rebuilf

1x100 broken, choice from blocks

wd set with remaining time