RSD National/Champ

Monday [9/13/21]

C2/W2

Mindset: Be a Trooper not a Drooper! Pull Teammates UP, Never drag them Down!

600 Straight: [100fr DPC/100 IM 1K-1SC-1D]

4x100 IM Migrating FAST Swim! 25/ other strokes G1drill @1:45

4x100 IM Migrating FAST swim! 25/ other strokes g1 swim @1:40

32x25

[4 each: 1 G1stroke build/2@PP/1 MAX G5! x2]

@ R1@:35/ R2 @:30

Kick 16x50 o=fr r/l e=ch [4@tip/4@1:00 FA]

4x50 Mod Med Tech Review IM @1:00

Super 500 IM @:30

4x50 tech review fr @1:00

Super 500 Free @:30

pull 4x100 as [75 fr g1 3-4-5 breathing/25 Max Speed IM order @2:00]

Walk Arounds/Relay

Warm Down with time, wash out!