RSD National/Champ

Monday/Tuesday PM

C1/W2

[Keep Building, Keep Attacking! Practice training aggressive, races will follow naturally! 12 days out SI/ 24 Olympic trials]

Be a Great Teammate! Build our Positive Culture!

5x100 free dpc, low breath @1:30

4x75 (25pullouts/25 scull/25 backwards free)@kim

4x50 HVO 1 each stroke @1:00

12x50 [kick Descend 1- 3@ 3@1:00/3@:55/3@:50/3@:45]

4x50 Meditative g1, choice @1:00

25 fly Race! g5 @:30

25 g1 form free @:40

50 fly/bk Race g5@1:00

25 g1 fr @:40

75 fly/bk/br Race g5@1:30

25 g1 fr @:40

100 IM Race! @2:00

25 g1 fr @:40

100 fr Race @2:00

25 g1@:40

75 fr Race @1:30

25 g1 @:40

50 free Race @1:00

25 g1 @:40

25 free Race @:30

25 g1 @:40

Pads/Finz/Snorkes

2x100 fr flow, 3 Dolphins each wall!@1:20

4x75 (free 3brth/2brth/1brth by 25 @1:20)

2x100 fr flow, 3 dolphs ea wall! @1:20

4x75 free drop breath

Sox on feet

5x50 o=g3 e=build g3-g4 @1:15

sox off 10x50 o=g2 e=g4 PP @:55

Sox on hands

5x50 o=g3 e=build g3-4 @1:15

sox off 10x50 o=g2 e=g4 PP @:55

10x50 rebuild recovery @3 streamline bobs