Coach Misa
Warm up
Swimmer's choice
(600yds)
Drill
- 400 IM drill of choice--but kick 1st half of each 25 underwater
4x50, choice of stroke, 25 kick/25 dps
(600/1200)
Main
- Focus on legs
16x25 FAST kick @ +15, 4 each stroke
200 moderate freestyle @ +10
8x50 @ +20, 2 each stroke, strong legs on even 50's
200 moderate free @+10, use 6-beat kick* on even 50's
4x100 @ +25 all one non-free stroke (no IM) build legs through each 100
200 mod. free @+10, 6-beat kick throughout
2x200 IM or non-free stroke @ +30, #2 is fast; focus on legs for speed
200 easy free, no interval
[2400/3600]
*6-beat kick = six kicks per stroke cycle
Last set
- 3 rounds of 4x25 on cruise+15 sec
#1 kick
#2 12.5 fast/12.5 easy
#3 12.5 easy/12.5 fast
#4 easy
Choice of strokes
(300/3900)
Dessert
- 2 sets of 4x25:
#1: fast/easy
#2: easy/fast
#3: build
#4: fast
200 easy swim
[400/4000]