Originally written for RSD Swim Team on Dec 30, 2020
RSD National/Champ
Wednesday [12/30/20]
C1/W3 Holiday Session 7/8
Prime Stroke: take moment to form at least top 2 current checklist priorities
Be a Great Teammate: every once in a while, in a way beyond your current comfort zone!
3x
100 free dpc
4x25 pullouts dpc @ 6-8 DEEP Breaths
100 IM drill FOCUSED!
2x
2x75 kick balance BODY LINE g3 r/l/belly
4x50 k on back @ g4 PP
8x25 K g5! choice of board or bp Race
[R1=feet @1:30/1:10/:45 R2=Finz @1:15/:1:00/:40]
2x
5x100 free Desc-Asc tip+10/5/tip
8x25 slomo o=dr e=sw FOCUSED
Sox 3x50 g2/g3/g4 prime
3x
150 fr flow @ 2:00/2:10
50 pr fast and clean! @:50
5x50 wd
DISTANCE
TIME
STROKE
TYPE
INTENSITY
EQUIPMENT