Coach Misa
Warm up
600 easy swim, every third length non-free
(600/600m)
Drill
- 200 IM kick
200 IM stroke drill
8x25 odds drill, evens build
(600/1200m)
Main Set
- 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
- 200 nonfree kick, build by 50's
50 freestyle swim
200 freestyle kick, build by 50's
50 freestlye swim