Post date: Mar 19, 2013 2:14:46 PM
Coach Misa
Time: 05:30am
Duration: 60min
Distance: 4500
Lane length: SCY
Warm up
Swimmer's choice [600]
Drill
4x150 kick-drill-swim by 50
IM order
4x50 free @ +5
[800]
Main
16 x 25: 4 of each stroke, IM Order:
2 kick, 2 Swim (1 Ez/1 FAST)
4 x 100: Free +15, descend 1-4
4 rounds: as the intervals descend your heart rate should go up - then recover w/ the pull
1 x 100: free +5
1 x 100: Free C
1 x 100: IM +15
1 x 50: Non-free FAST +10
1 x 50: ez pull buoy only +30
[2400]
Dessert
300 pull, alternate breath
6x50 @ +20, choice
25 build to wall, hard turn, 25 easy
100 easy[700]