RSD National/Champ

Monday [3/28/22]

C2/W1

Respect, Integrity Leadership, Quality, Teamwork, Excellence!

200 fr doc

150 bk-fr-bk power pull

100 br-fr dpc max glide

50 scull

@Coaches

12x25 (6r-l, 6 knuckle build ch pads)@:30

Finz 2x

4x50 u/o porpoise o=g1 e=g5@1:00

2x200 k @2:20

2x

400 fr @base (tip+:05 per 100, A)1:05 B)1:10..)

300 IM Fast, broken @75’s :10

10 bobs

2x

300 fr @base

200 IM Fast! broken @50’s:10

10 bobs

2x

200 fr @ base

100 IM Fast broken @25/75 :10

6x100 Cruz 3 pull/3 swim form flow