RSD National/Champ

Saturday [4/10/21]

C6/W2

PPP

[1,2,3 weeks out!]

2x200 [150fr/50bk] G1 (Recovery b4 Pull)

@2:50/3:00

4x100 [75fr/25br] G1 DPC @1:35

8x50 dr/sw o=fly e=free (1 arm drills)@1:00

16x25 paddles [4@feet/4padpush/4Knuckle/4pushdrill]@:35

2x

4x25 blocks, best breakouts

4x25 block side dive and hold for distance, push side signature ball into slomo

12x50 d/s, sw g1, PP

ANYONE WITH HS MEET TODAY CAN GET OUT AT THIS POINT AFTER WARMING DOWN

20x25 all @ race pace, 5@3rd best, 5@2nd best, 10@ best race pace

@:45

8x75 cruz flow best checklist free, PFS

starts/turns/relay starts

4x100 wd washout rebuild