Coach Misa
Warm up
200 freestyle
100 backstroke
200 alternating 50 breaststroke/50 butterfly stroke drill
100 IM
(600/600m)
Drill
- 200 freestyle build
4x50 IM order w/ pull buoys
4x50 IM order kicking
(600/1200)
Main
- 5x400 IM on 30 seconds rest
1) 50 kick/50 drill
2) 25 dps/25 drill
3) 25 good effort/25 drill
4) good effort
5) lane's choice
(2000/3200m)
Last set
- 16x25 IM order (4 each stroke)
must swim one fast and one no breather or underwater
other two 25's are up to you
order is also up to you
(400m/3600m)