Coach Misa
Warm up
200 free
100 back
200 breast/fly stroke drill by 50
100 IM stroke drill
[600]
Drill
- 3x100 @ +10
4x50 favorite non-free: 25 stroke drill/25 kick
4x25 favorite non-free, descend 1-4--maintain stroke count
[600/1200]
Main
- 3x100 free @ cruise
200 non-free @ +40
3x100 free @ c, c, +5
200 non-free @ +40
3x100 free @ c, +5, +10
200 non-free @ +40
3x100 free @ +5, +10, +15
200 non-free no interval
descend 200's to FAST
100 easy
200 social kick
16x25 @ +20 ALL FAST
[2700/3900]
Dessert
- 300 moderate, every third length catch-up drill; breathe every 3 or 5 strokes
[300/4000]