warmup: swimmers’ choice
Drill Set:
4×75 scull/catch-up/dps
6×50 descend 1-3, 4-6 @ +10
[600]
Main Set:
4×500 @ +30
1. Negative split
2. Build by 100
3. Build by 100 to 300 then go back down (speedwise)
4. Negative split again, but faster
100 easy
[2100/2700]
Dessert:
4×75 scull/catch-up/dps
6×50 descend 1-3, 4-6 @ +10
[600/3300]
By Coach Misa
online: www.MisaSugiura.com, Instagram
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