Originally written for RSD Swim Team on Jan 18, 2021
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
DISTANCE
TIME
STROKE
TYPE
INTENSITY
EQUIPMENT