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Sunday May 2
Coach Misa
Warm up
  1. 200 freestyle 100 backstroke 200 alternating 50 catch-up/50 fingertip drag 100 freestyle [600]
Drill
  1. 4x100 @ +10 4x50 odds: easy evens: arms 80% effort arms, legs 100% effort 100 moderate [700/1300]
Main Set
  1. 5 x 600 swum straight as 4x150's
    #1: 100's build, 50 remains moderate:
    100 moderate-50 moderate
    100 +effort-50 moderate
    100 ++effort-50 moderate
    100+++ effort-50 moderate

    #2: 100's: keep moderate arms, more effort in legs each time; 50 remains moderate
    #3: 100's: start moderate, but w/ more effort in legs than arms--build both arms and legs by 100; 50's moderate
    #4: Choose one of the first 3 patterns, repeat w/ fins.
    #5: swimmer's choice--any pattern you like w/ any toys you want
    [3000/4300]
Dessert
  1. Dessert:
    300 every third length backstroke, every fourth length build
    [300/4600]