Coach Misa
Warm up
200 freestyle
100 backstroke
200 alternate 50 breast/50 butterfly stroke drill
100 IM stroke drill
[600]
Drill
- 4x100 free @ +10
4x50 short axis drill
4x25 surface dives: only one dolphin kick at the bottom
[700/1300]
Main
- 4x100 IM @ +20
6x50 kick @ +20-30
odds: vertical dophin kick for :30
evens: 25 dolphin kick on back / 25 choice
4x25 fly @ +10
4x100 IM @ +20
6x25 w/ pull buoys
1-2 whirlybird*
3-4 long whirlybird*
5-6 flat butterfly
4x25 fly: focus on high elbows on entry and catch, flat recovery)
4x100 IM @ +20
6x50 kick
odds: 30 seconds of vertical dolphin kick
evens: shallow surface dives w/ one kick at the beginning, only one kick during the glide. focus on snapping head forward to start the wave motion.4x25 fly
[2250/3550]
Dessert
- x100 freestyle pull @ +10-15
breathe every four strokes on right side on odd 25's, every 4 strokes on left on even 25's
[3550 + x00]
* whirlybird: elbows high, out to the sides like scarecrow, but a little in front; whirl lower arms around like steamboat paddles, keeping elbows high and toward the front)
*long whirlybird: extend range in front, keeping elbows high, no further back than shoulders