Coach Misa
Warm up
Swimmer's choice
(600/600m)
Drill
- 400 IM: 25 kick, 25 r. arm, 25 l. arm, 25 swim
8x25 build, IM order
(600/1200m)
Main Set I
- 3x the following set; 1x for each nonfree stroke
50 free @ + 5
50 stroke @ + 15
50 free @ + 10
50 stroke @ + 10
50 free @ + 15
50 stroke @ + 5
50 ez free
3x50 non-free kick @ + 15, 20, 25--maintain speed
50 ez free
(550x3=1650/2850m)
Challenge Set
- 4x50 any stroke (must be same throughout) on fastest interval you can make.
*best if you have a partner to watch the clock for you and encourage you.
(200/3050m)
Main Set II
- 50 free @ + 5
100 IM @ + 20
50 free @ +10
100 IM @ + 15
50 free @ +15
100 IM @ + 10
50 ez free
(500/3550m)
Dessert
- 2x300 kick or pull: every 3rd length nonfree
(600/4150m)