Coach Misa
Warm up
200 freestyle
100 backstroke
100 alt. breast/butterfly stroke drill by 50's
100 IM stroke drill
(600y)
Trick-or-treat set
- 4x15 minute sets
Rotate through lanes 1-4 or 5-8
Lane 1, 5: kick set
4x100 @ +40, neg. split
8x25 @ +20
odds dolphin on back
evens freestyle: 10 yards underwater
social kick
Lane 2, 6: Non-freestyle Set
focus on turns and maintaining technique as you build speed.
4x50 stroke @ +20, descend 1-4
200 stroke @ +40, build by 50's
4x25 stroke @ +10, desc. 1-4
100 stroke @ +20, build by 25's
X fast flipturns until time is up--work on streamline off walls.
Lanes 3, 7: Bridge Mix Set
300 pull, breathing every 5 strokes
3x100 IM @ +20, then another straight pull OR
work on flipturns w/ coach OR
work on strokes w/ coach
Lanes 4, 8: Aerobic Freestyle Set
alternate 2x100's on +5, alt. breathe
with 1x200 @ +10--double the 100 time or faster
repeat as necessary; if left with odd amount of time (not enough to finish a 100 or 200), swim easy freestyle
[2000-3000, depending on intervals and ambition]