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Thursday June 12
Coach Misa
Warm up
  1. Swimmer's choice

    (600/600)
  1. Drill
  1. 4x following (1x each stroke): 25 scull 50 super-dps (really try to feel the water, stretch the stroke as long as possible) 25 build

    (600/1200m)
Main Set
  1. 1x300 free, max DPS on cruise+15 sec 400 IM: odd 25's super-dps, even 25's good effort 300 freestyle pull @ +20 breathe every 3, 4, 3, 4

    2x200 IM @ +30, 2nd one faster than 1st 2x150 freestyle pull @ +10 breathe every 3,4,3,4

    4x100 IM @ +20 odds: odd 25's fast; evens: even 25's fast 4x75 freestyle swim @ +5 breathe every 3,4,3,4

    8x50 kick @ +20/25 2 each stroke; 25 ez/25 fast

    (2500m/3700m)
Last set
  1. 16x25 @ +10/15 1. stroke drill 2. dps/build 3. no breather 4. ez repeat x4

    (400m/4100m)