Coach Misa
Warm up
Swimmer's choice
(600/600)
Drill
- 300 IM:
50 short axis drill/25 swim (fly, breast)
50 long axis drill/25 swim (back, free)
200 IM kick
4x25 build swim
[600]
Main Set
- 400 IM (4x100 IM straight through) rest: 30-60 sec.
4x125 pull @ +15
1 length non-free
400 IM (2x200 IM straight through) rest: 30-60 sec.
4x 100
odds: free @ +10
evens: stroke @ +20
400 IM @ 30-60 sec. rest
6x50 kick @ +20
[2400/3000]
Dessert
- 8x25 odds fast, evens ez
[200/3200]