Warmup 10 min
Swimmers’ choice
Drill set
3x: 4×50
R1: odds catch-up, evens DPS
R2: odds “late catch,” evens DPS*
R3: Golf
[600]
Main set
5×100 @ cruise (you should be able to do this comfortably)
Swim to the interval
500 even pace, maintain pace from 100
4×50 kick on back
2×250 @ +10 or +15, descend 1-2
500 neg split
100 easy
Adjust these distances depending on how much time you have. Eg 2×200/400 neg split, 2×150/300 neg split, 2×100/200 neg split
[1700-2300/2300-2900]
Warm down
4×50 kick
200 easy
[400/2700-3300]
*long catch: hold the lead arm out steady until recovery arm is at least halfway forward, just past your face. Focus on stabilizing the lead forearm before you begin your pull/catch, especially when you breathe—many people tend to let the lead arm drift down or out when they breathe, thus losing the “good” water on their catch.
online: www.MisaSugiura.com, Instagram
