Coach Misa
Warm up
200 freestyle
100 backstroke
200 alternating 50 breaststroke/50 butterfly drill
100 IM stroke drill
[600]
Drill
- 4x75: 50 freestyle catch-up/25 non-freestyle swim
4x50 kick, IM order
4x25 build, IM order
[600/1200]
Main
- 8x100 Indiana IM @ +20-30
200 freestyle
8x75 rotating IM; favorite stroke should be fast
200 freestyle
8x50 kick, Indiana IM @ +20-30
200 freestyle
8x25 IM order (2 each stroke) @ +10-20
odds race pace; evens easy
200 freestyle
descend the 200's free
[2800/4000]
Dessert
- pull 200-400 freestyle, alternate breathe)
[200/4200]