Coach Misa
Warm up
200 free
100 back
200 alternate 50 breast/50 fly stroke drill
100 IM stroke drill
[600]
Drill
- 200 alternating 50 fr/50 nonfree
4x50 kick
200 alternating 50 kick/50 dps
4 x 50 descend
[800]
Main
- 3x200 IM descending @ +30
6x50 kick @ +20; descend 1-3, 4-6
4x100 nonfree @ +20; descend 1-4
300 pull
4x200 nonfree @ +20; descend 1-4
6x50 kick @ +20; odds fast
[2000]
3600m