RSD National/Champ

Thursday [10/21/21]

C4/W1

Be A Great Teammate-Do your part!

Mindset: growth, confident, prepared

Perspective: healthy, calm, expect greatness

600 straight, 100 sw dpc count strokes/100scull medley

4x25 blocks or run dive, max dist glide

4x25 pullouts

6x75 kick, migrate fast G5 25 @1:20

6x75 pull br 5, migrate G5 25 @1:15

Mid

2x

3x25 wall kick/2xbottom shoot/finish

3x25 Race wall-mp+turn-wall

4x100 o=mod med g1 e=25g3/50g4/25g5

100 scull medley g1

6x50 o=mod med e=PP

4x125 flow cruz ch of equip @1:45

8x25 pads r-l/padpush/knuckle/@feet

Sprint

8x25 Kick into swim (1 Breath)@ :40

4x50 Fastest Average @ 1:15

8x25 Swim into Kick (1 Breath) @ :40

4x50 Fastest Average @ 1:15

4x Bobs

4xWall Kicks into Breakout 2x Bottom Shooter Race Finish

6x25 Kick into Swim (2 Breath) @ :40

4x50 Drill/Race @1:15

6x25 Swim into Kick (2 Breath) @ :40

4x50 Drill/Race @ 1:15

4x Bobs

4xRace to Mid Pool and Back

4x25 Kick into Swim (0 Breath) @ :40

4x50 Scull/Race @ 1:15

4x25 Swim into Kick (0 Breath) @ :40

4x50 Scull/Race @ 1:15

4xBobs

4x Walk around Sprints to Flip Finish

10x50 w Snorkel and Choice equipment, working best form and relaxed strokes

[2@40,2@45,2@50,2@55,2@1:00]

Starts and Turn work

cool down with time

starts/turns

warm down w time