Coach Misa
Warm up
Swimmer's choice
(600/600m)
Drill
- 4x150
50 fist drill - 50 catch-up - 50 dps
(600/1200m)
Main Set
- 5x100 @ +5: #1 fast 50, settle into even tempo, #2-4 maintain tempo, #5 build to fast
500 @ +20: same pattern as 100's
5x100 @ cruise: with fins, same pattern
500 @ recovery time: with fins, same pattern, get time
500 @ +20: no fins, same pattern, same time
5x100 @ +5-10; even tempo throughout
(3000/3600m)
Dessert
- 8x50 kick with fins!
(400/4000m)