Coach Misa
Warm up
Swimmer's choice
(600/600m)
Drill
- 200 dps, choice of strokes
4x75 IM order, 25 kick/25 drill/25 dps
4x25 IM order, swim build
(600/1200m)
Main Set
- 1x200 IM
1x100 fly
1x200 IM
2x100 (1 back, 1 breast)
1x200 IM
3x200 (1 fly, 1 back, 1 breast)
1x200 IM
4x100 (1 each stroke or all IM descend)
1x200 IM
Everything on +30; descend the 1st 4 IM's, easy on the last one.
(2000/3200m)
Dessert
- 4 times the following:
3x25 1 kick, 1 no breather, 1 easy
R1: fly kick, fly no breather, easy choice
R2: back kick; underwater butterfly kick, easy backstroke
R3: breast kick, underwater breaststroke, easy breast
R4: freestyle kick, freestyle no breather, easy free
(300/3500m)
300 pull, breathe every 3, 5, and 7 strokes by 25's
(300/3800m)