Coach Misa
Warm up
Swimmers' Choice
(600)
Drill
- 4x100 Reverse IM order
25 kick-50 drill-25 swim
Lanes 6, 7, 8: additional 200 pull
[400 or 600/1000 or 1200]
Main
- 4x25 fly (descend 1-4)
2x50 back (descend)
2x50 breast (descend)
4x25 free (descend 1-4)
4x50 fly: long and even @ +20
Freestyle:
50 @ -5
100 @ cruise
2x50 @ cruise
2x100 @ cruise
3x50 @ +5
3x100 @ cruise
4x50 @ +10
4x100 @ cruise
5x50 @ +20-25 kick
[2350/3350 or 3550]
- Dessert
- 8x25 swim, odds fast, evens easy
200 social kick
[400/3750 or 3950]