Coach Misa
Warm up
200 freestyle
100 backstroke
200 alternate 50 breaststroke/50 butterfly stroke drill
100 IM
(600m)
Main
- 200 IM @ +30 dps
200 IM @ +40 last 50 FAST
200 IM @ +50 last 100 FAST
200 IM @ +x all FAST
200 easy
8x50 @ + 15
odds choice of non-free strokes; race pace
evens easy
8x50 kick @ +30
odds FAST
evens easy
5x100
odds IM @ +15
evens free @ +10
OR
odds free @ +10
evens IM @ +10