Coach Misa
Warm up
Swimmer's choice
(600/600)
Drill
- 8x100
1. 25 short axis combo/25 fly/25 sac/25 fly
2. 25 long axis combo/25 back/25 lac/ 25 back
3. 25 sac/25 breast/25 sac/25 breast
4. 25 lac/25 free/25 lac/25 free
Repeat
(800m/1400m)
Main Set
- Part I.
2x100 25 fly/25 breast/25 fly/25 breast @ +20
2x100 IM descend; focus on short axis strokes @ +20
4x50 odds fly, evens breast @ +15 2x200 IM +30, descend; focus on short axis strokes @+30
2x100 25 back/25 free/25 back/25 free @ +20 2x100 IM desc.; focus on long axis strokes @ +30
4x50 odds back, evens free @ +15 2x200 IM descend; focus on long axis strokes @ +30
Part II. 16 x 25 odds build evens stroke count 2 of each stroke, 2x through
(2400m/3800m)
Dessert
- 400 IM kick; odd 25's fast
(400m/4200m)