Workout for Sunday June 22

Sunday 6/22 (Coach Misa)

Warmup: 10 min Swimmers’ Chioice

Drill set:
2x (3×50)
1. Alternating 6-kick (6 kicks on each side, full rotation, stretch thru hips)
2. Gallop
3. DPS

2x (3×50 golf)

Main set:
600
500
400
300
200
100
All on +20
Each swim should be faster than the split for that distance in the previous swim. Ie, descend through the set. Keep your stroke long, focus on rotating, driving w hips.
If you need a little extra rest as the distances get shorter, that’s okay.

Warm down on your own.

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