Coaches Misa and Laura
Warm up
Swimmer's choice
(600/600m)
Drill set
- 4x75
25 heads-up freestyle/25 5 strokes heads-up, 5 strokes dps/25 dps
4x50 catchup/dps
(500m/1100m)
Main set
- 5x100 @ +5, c, -5, c, +5
6x50 @+15
middle 25 FAST
split into relay lanes
8x25 @ :45
1st 4 IM order, 2nd 4 free
4x50 @ 1:15
2 free, 2 stroke
Relays!
100 medley relay
100 free relay
100 corkscrew
winners' choice
losers' choice
(1700m/2800m)
Warm down
- 300-600 choice
(2000m-2300m)