Coach Misa
Warm up
Swimmer's choice
(600/600m)
Drill
- 6x50 @ +15
odds: freestyle swim
evens: IM order nonfree
6x50 w/pull buoys
scull down, swim back
(600/1200m)
Main Set
- A.
12 x100 @ +15
1) fly
2) free
3) IM
4) free
repeat for back, breast
build each nonfree 100; descend IMs; moderate freestyle
B.
200 IM @ +20
100 free @ +20
200 IM @ +30
100 free @ +20
200 IM @ +20
100 ez free, no interval
(2100m/3300m)
Dessert
- 6x50 kick
odds: fly kick on back
evens: choice
6x50 freestyle pull
odds: breathe every 3 strokes
evens: breathe every 5 strokes
(600m/3900m)