IM with Coach Misa

Warmup:
200 or 300 DPS
200 IM kick-drill by 25
4 x 75 stroke-free-stroke by 25

Main Set:
3 or 4 x 200 IM
20 seconds rest in between each
OR
pick a generous interval and descend significantly

6 or 8 x 100
odds non-free, evens free
descend the odds or descend the evens

300 kick-drill-swim (with perfect technique) by 25

8 x 25 odds fast

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