Coach Misa
Warm up
200 ez freestyle
100 ez backstroke
200 alternating breast/free by 50's
100 fly alternating stroke drill/swim by 25's
(600/600m)
Warm up Set
- 4x100 freestyle @ +10, descend to 5 sec. under cruise interval
4x50 kick @ +20
100 IM stroke drill
(700/1300m)
Main (Part 1)
- Do this 4x, IM order:
2x25 scull: use pull buoy @3rd finisher
2x50 pull, paddles ok @+15
2x50 swim w/ paddles @+15
2x50 swim, no paddles @+15
Main (Part 2)
- 400 IM w/ paddles: moderate
100 ez free
400 IM or 4x100 IM @+20 w/o paddles
(2300/3600m)
Last Set
- 4x100 kick @ +40, build by 25's
(400/4000m)