Workout for Wed. 9/18
Warm up
600 swimmer’s choice
[600]
Drill set:
4×75 kick/gallop/DPS
6×50 Golf (1-3, 4-6)
[600/1200]
Main set:
3×100 @ +5 maintain steady pace throughout
3×300 @+10, even split the 100s
extra credit: #2 neg split
OR even split and descend 1-3
50 easy
3×300 neg split
1. @ +10
2. @ +20; 1st split time is same as second split from previous 300
3. 1st split time is same as second split from previous 300
*the key is to start slow!
50 easy
3×100 kick, descend 1-3
[2400/3600]
Warm down
❤️ Coach Misa
online: www.MisaSugiura.com, Instagram
Pre-order Momo Arashima Duels the Queen of Death today!
About Momo Arashima Steals the Sword of the Wind: “A page-turning, emotion packed adventure that draws on Japanese-inspired folklore to explore themes of family, friendship, and identity.” —Booklist, starred review
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