Coach Misa
Warm up
200 free
100 back
200 alternating 50 breast/50 fly stroke drill
100 IM stroke drill
[600]
Drill
- 6x50 stroke drill: 2 each nonfree stroke--long glides off walls
4x50 kick, no board, IM order--stay underwater past the flags off all walls
4x50 swim: stay underwater past flags off of every wall.
[700/1300]
Main
- 200 free @ +10
4x100 IM or stroke @ +20
200 free @ +20
4x100 stroke or IM
#1 straight, moderate @ +30
#2 FAST
broken at the 50 for 10 seconds @ +45
#3 FAST
broken at each 25 for 5 seconds @ +60
#4 straight, FAST @ +30
200 free @ +20
4x 100 non-free
swum the same way but a new stroke (or IM if you did back, breast, or fly the first time)
200 free
[2000/3300]
Dessert
- 6x50 kick, no board: Stay underwater past the flags off of every wall.
4x100 pull, alternate breathe
[700/4000]