Workout for Thursday, June 11

Workout for Thursday, June 11 by Coach Misa

10 min warmup swimmer’s choice

Drill set
6×50 odds short axis drill, evens long axis drill
200 IM kick
100 free
100 IM
(700 yds)

Main set:
9×50 @ +20
Golf (3 of each non-free stroke)
50 ez

3×200 @ +40, non-free (not IM)
1. Mod
2. Uptempo/mod by 25
3. Mod/uptempo by 25
3×50 kick
2×200 IM @+40
1. Uptempo/mod by 25
2. Mod/uptempo by 25
3×50 kick
1×200 nonfree or IM, all uptempo or fast
3×50 kick

400 IM (25 kick/50 drill/25 swim)
4×50 pull
(2700/3400)

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