Sat 6/21 (Coach Misa)
Warmup: 10 min Swimmers’ choice
Drill set:
200 free/nonfree by 25
8×50 25 fist drill/25 dps IM order
Main set:
Dice workout! 🎲🎲🎲
Roll die. Look at menu below. Choose any item and do however many of that item as the number on the die.
Eg: roll a 6. You can do 6×400 IM or 12×50 fast kick or 6×50 @ cruise, etc. Once you use a menu item it is no longer available.
Menu:
400 IM
300 pull
200 social kick
200 free @ +10, middle 100 uptempo
3x 100 non-free, descend 1-3 @+20
2×100 free @ c, +5
75 IM @+15
2×50 FAST kick
50 free @ c
2x 2-turn 50s (from middle of pool)
2×25 odds drill, evens fast
30 seconds vertical kick
online: www.MisaSugiura.com, Instagram
Out in paperback: Momo Arashima Breaks the Mirror of the Sun
Out now: Momo Arashima Duels the Queen of Death
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