Coach Misa
Warm up
200 freestyle
100 backstroke
100 catch-up
100 freestyle
[600]
Drill
- 4x150
50 fist/50 catchup/50 dps
[600/1200]
Main
- 2x through:
150: 25-50-25-50, alternating mod/uptempo
350: 50-100-50-100-50
50's get faster, 100's are moderate
450: 50-100-50-100-50-100
50's moderate, 100's get faster
550: 2x275 10 seconds rest between each
#1: 1-2-3-4-5 lengths, alternate easy/fast
#2: 5-4-3-2-1 lengths, alternate fast/easy
[3000/4200]
Dessert
- 8x50 @ +10
25 non-free / 25 free
[400/4000]