Wednesday, October 2 distance

Wednesday, October 2 Distance workout

Warmup:
Swimmers’ choice
[600]

Drill set:
4×75 @ +10 scull/catch-up/DPS
3×100 @ +10-15
[600/1200]

Main set:
3×400 @ +10
1. 200 uptempo/200 moderate
2. 100 mod/200 up-t/100 mod
3. 200 mod/200 up-t

50 easy

3×300 @ +15
1. 1st 100 uptempo
2. 2nd 100 uptempo
3. 3rd 100 uptempo

50 easy

3×100 pull or kick
1. 50 up-t/50 mod
2. 25 mod/50 up-t/25 mod
3. 50 mod/50 up-t

100 easy/warm down
[2600/3800]

❤️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