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