A Little Non-Free with Coach Misa – Tue 4/6/21

Warmup:
300 distance per stroke
4 x 50 scull-swim
4 x 50 descend

Main Set:
100 free
4 x 50 IM order
2 x 100 free
6 x 50 non-free, descend 1-3 and 4-6
3 x 100 free
8 x 50 non-free: 3 on a tight interval, 1 easy (and repeat)

Need to make it shorter? Skip the 4×50 descend and/or change the 100s to 75s.

Want to make it longer? Go back down the ladder (repeat the main set in reverse order)

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