Coach Misa
Warm up
300 freestyle
100 backstroke
100 freestyle
200 alternating kick/swim by 50's
[700]
Drill
- 3x50 kick; stay underwater in excellent streamline position for 10 yards off wall
3x50 swim; kick underwater in excellent streamline position for 10 yds. off wall
3x100: extra-super-great streamline off all walls.
[600/1300]
Main
- tempo control; also focus on walls
7x400 @+20
1: 400 moderate/moderate+
2: 50-300-50 (uptempo-moderate-uptempo)
3: 100-200-100 (up-mod-up)
4: 400 straight uptempo
5: 50-300-50 (mod-up-mod)
6. 100-200-100 (mod-up-mod)
7: 400 moderate
[2800/4100]
Dessert
- 4x75 kick, build by 25's
4x25 no breath--work on stroke efficiency
[400/4500]