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Thursday January 16
Coach Misa
Warm up
  1. Warmup:
    100 free
    100 back
    200 alternating breast/fly stroke drill
    100 IM stroke drill
    [600]
Drill set
  1. 200 freestyle, build into each turn
    8x50 drill/swim, 2 of each stroke--focus on catch
    fly drill: 1-arm butterfly
    back: 6-kick
    breast: 5-second glide
    free: catch-up or 6-kick
    [600/1200]
Main
  1. 4x: (Rotating IM: start each set with a new stroke)
    50 moderate @ +20
    2x25 build @ +10
    50 stroke drill @ +20
    2x25 fast @ +15
    200 moderate pull

    3x same set.
    R1, R3: non-free, same stroke throughout (can change from R1 to R3)
    R2: freestyle

    200 moderate pull
    8x50 kick, 2 each stroke, build
    200 moderate freestyle

    [2400/3600]
Dessert
  1. 1x50 least favorite non-free stroke
    100 IM
    3x50 @ +10, #1, #3 favorite non-free stroke, #2 free
    200 IM
    5x50 free @ -5, c, +5, +10, +15
    [750/4350]