Coach Misa
Warm up
200 freestyle
100 backstroke
100 breaststroke
200 IM kick
(600/600)
Drill
- 4x50 freestyle @ +10
4x100 IM @ +20
4x50 IM order @ +15
(800m/1400m)
Main Set
- 200 nonfree: odd 50's kick, even 50's stroke drill
4x50 non-free @ +15
check times
200 easy freestyle
4x50 non-free @ fastest interval you can hold
(split lane in half; 1 half swims, 2nd half is "support crew"--keep track of interval, etc. Then switch.)
200 easy recovery: include stroke drill, put your stroke back together
4x50 non-free @ fastest interval you can hold
(same as before; adjust interval up or down if necessary)
200 easy freestyle
8x50 kick @ +20
odds free, evens nonfree
(2400m/3800m)
Dessert
- 300 pull, every 3rd length nonfree
(300m/4100m)