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Saturday April 19
Coach Misa
Warm up
  1. 600 easy swim, every third length non-free

    (600/600m)
Drill
  1. 200 IM kick
    200 IM stroke drill
    8x25 odds drill, evens build

    (600/1200m)
Main Set
  1. 3x150 @ c+20
    1. 25 fly / 25 free
    2. 25 back / 25 free
    3. 25 breast / 25 free

    4 x 100's @ +15
    odds IM, evens free

    3x300 @ +45
    1. 50 fly / 50 free
    2. 50 back / 50 free
    3. 50 breast / 50 free

    4x100 @ +15
    odds IM, evens free

    3x150 @ +20
    1. 25 fly / 25 free
    2. 25 back / 25 free
    3. 25 breast / 25 free

    (2700/3900m)
Dessert
  1. 200 nonfree kick, build by 50's
    50 freestyle swim
    200 freestyle kick, build by 50's
    50 freestlye swim