Warmup
600 swimmer’s choice
Drill set:
300 every 3rd length non-free
4×50 free @+10
4×25 build
[600/1200]
Main set:
3x the following set:
50 dolphin kick on your back
30 seconds vertical dolphin kick
2×50: 1) 1-arm drill, work on “swinging” arm forward. 2) 3-second glide, work on low gear, high elbows
4x 25:
1) 3 strokes fast fly, easy swim
2) 6 strokes fast fly, easy swim
3) 9 strokes fast fly, easy swim
4) easy swim
6-8 x 100: Odds free @+10, evens IM @+20
6-8 x 25 kick: odds fast, evens easy
6 x 50 pull
[1750/2050]
Coach Misa
online: www.MisaSugiura.com, Instagram
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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