Coach Misa
Warm up
Swimmer's choice
(600/600m)
Drill
- Reverse 400 IM: kick/right arm/left arm/dps
4x50 IM order: 3 strokes right/3 strokes left/3 strokes w/ both
(this means 6 strokes for back or free)
(600/1200m)
Main Set
- 4x100 IM @ +20, desc. 1-4
3x100 free @ +10
6x200 @ +20 alternating IM and free;
2x100 free @ +5
4x100 IM @+20, desc. 1-4
1x100 free @ cruise
(2600/3800m)