Originally written for RSD Swim Team on Mar 28, 2022
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
DISTANCE
TIME
STROKE
TYPE
INTENSITY
EQUIPMENT