coach Misa workout
10 minute warm-up
4 x 75 kick-drill-swim
4 x 50 odds long-axis, evens short axis
4 x 25 Build
5 x 100 start all free, build to all stroke
. #1 cruise, 2 +5, 3 +10, 4 + 15, 5 +20
2 rounds: round 1 free, round 2 choice
. 4 x 50 kick good effort
. 4 x 50 pull or higher effort with the arms
. 4 x 50 golf
6 x 2-turn 50s, fast turns.
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