Coach Misa
Warm up
Swimmer's choice
(600/600m)
Drill set
- Four times through, reverse IM order
50 kick, no board
50 drill: 25 right arm/25 left arm
50 swim: 25 dps/25 build
(600m/1200m)
Main set
- 200 fly stroke drill
swim fast from flags to walls; fast turn, good pushoff
4x50 fly/back, fast, legal turns
200 IM fast, legal turns, good walls
200 backstroke drill
swim fast from flags to walls; fast turns, good pushoff
4x50 back/breast; fast, legal turns
200 IM fast, legal turns, good walls
200 breaststroke drill
swim fast from flags to walls; fast turns, good pushoff
4x50 breast/free; fast, legal turns
200 IM fast, legal turns, good walls
200 freestyle dps; fast turns, good walls
200's stroke @ +:45
50's @ +10-15
200 IM's @ +30, descend through the set
(2000m/2200m)
Dessert
- 8x50 kick @ +20
odds stroke, evens free; all desc. 1-4
8x25 @ +15
odds fast, evens easy (choice of strokes)
300 easy pull
(900m/3300m)