Coach Misa
Warm up
200 freestyle
200 backstroke
200 alt. 50 breast/50 fly stroke drill
100 IM dps
[700]
Drill
- 8x50 Golf @ +15: 1-4 freestyle, 5-6 non-free (all same stroke)
8x100
odds freestyle @ +10
evens IM desc. 1,3,5,7 @ +20
100-300 pull
[1100-1300/1800-2000]
Main
- Divide into evenly matched teams
8x25 sprints, 2 each stroke on coach's go
Relays
medley relay (25's)
free relay (50's)
no-free relay (25's)
kicking relay (25')
Catch-up relay (25's)
noodle relay (25's)
Back to lanes
3x200 pull w/ paddles @ +20 every 4th length non-free
200 social kick
4x50 @ +20 stroke drill/easy swim
[1450/3250-3450]