Coach Misa
Warm up
200 freestyle
100 backstroke
200 alternating 50 catch-up/50 fingertip drag
100 freestyle
[600]
Drill
- 4x100 @ +10
4x50
odds: easy
evens: arms 80% effort arms, legs 100% effort
100 moderate
[700/1300]
Main Set
- 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
- Dessert:
300 every third length backstroke, every fourth length build
[300/4600]