Coach Misa
Warm up
Swimmer's choice
(600/600m)
Drill
- 4x50 free: +5, c, +10, c
6x50 odds long axis drill, evens short axis drill
100 IM dps
(600/1200m)
Main Set
- 4x100 IM @ + 20
200 moderate freestyle
4x100 IM order (1 each stroke) @+20
200 moderate freestyle
400 (4x100 IM swum continuously)
*bonus: build by 100's
200 moderate freestyle
400 IM good effort
200 moderate freestyle
(2400/3000m)
Dessert
- 6x50 kick:
odds dolphin kick on back
evens choice kick
300 freestyle pull:
odd 50's breathe every 3 strokes
even 50's breathe every 5 strokes
(600/3600m)