10 min warmup swimmers choice
Drill Set:
300 IM K/D/S by 25
200 IM D/S
100 IM swim
[600 yd]
Main Set: Nonfreestyle (NOT IM)
5×200
1. 200 free @ +10
2. 50 NF/150 Free @ +20
3. 100 NF/100 Free @+30
4. 50 Free/150 NF @ masters minute
5. 200 NF uptempo/fast
200 IM strike drill to recover and reset
3 rounds 5×100 same pattern as above
R1: 100 free @+10, transition to 100 NF (not IM), add 5 seconds w each 100
100 IM stroke drill
R2,3: 100 free @+10, transition to 100 kick, add 5-10 seconds w each 100
[2800 yd/3400 yd]
Dessert:
4-8x 50 choice
[200-400 yd /3600 – 3800 yd]
Coach Misa
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