RSD National/Champ

Monday [1/18/21]

C2/W3

MLK Day: Courage, Commitment, Inspiration!

8x100 [fr dpc/IM scull/ IM drill/ IM swim highest level flow x2 @ 4 Bob’s + 2 bottom shooters]

6x

50 kick best bp prime g3 @1:00

3x25 kick g5 1fl/1bk/1br @:40

[last 2 rounds add short finz]

8x25 tech review, IM theme and flow

8x25 2ea, 1@g3/1@g4

MLK Set

2000

[Fr=300 @b, flow best rythym IM=100 Fast!]

A) 1:10/1:30 B) 1:15/1:35 C)1:20/1:40....

pull 2x

2x75 pull B g2-g4

3x25 pull g5

WD with time