Coach Misa
Warm up
Swimmer's choice
[600/600]
Drill set
- 4x50 free: kick, drill, swim, kick
3x50 breast: drill, swim, kick
2x50 back: swim, kick
1x50 fly: kick
[500/1100]
Main Set
- 4 rounds:
4x25 descend @ +10
2x50 descend @ +10
100 even pace @+20
4x50 kick @+20
R1: fly
R2: back
R3: breast
R4: freestyle
[2400/3500]
Dessert
- 2 sets of 4x25
#1: fast/easy
#2: easy/fast
#3: build
#4: fast
200 warm down
[400/3900]