Originally written for RSD Swim Team on Jan 11, 2021
RSD National/Champ
Monday AM [1/11/21]
C2/W1
Goals / Process: outline for each due between now to 1/22.
500 [dpc 75fr/25bk]
300 IM KDS
2x [r1=hands r2=paddles]
4x25 fr r/bkwds/l/bkwds
4x25 br o=pullouts dpc e=seated br pull
4x25 bk r/L/l/L
4x25 fly r/3-1/l/3-1
4x100 IM [@1:40 hold 1/2 best 200+ :10]
2x50 fly/bk drill form@1:10
3x100 IM @1:40 Des g3-4-5
2x50 bk-br dr form @1:10
4x100 IM [@1:40 hold 1/2 best 200+:08]
2x50 br-fr dr form @1:10
3x100 IM D 1-3 g3-4-5 @1:40
2x50 fr combo dr
500 form flow g2 [100p/100k]
wd
DISTANCE
TIME
STROKE
TYPE
INTENSITY
EQUIPMENT