WORKOUTS WEEK 01

SUN
WARMUP
400 CHOICE // 100 KICK // 200 DRILL // 300 PULL // 200 IM // 100 KICK
DISTANCE
400 FAST // 4x100 SHORT REST INTERVAL // 4x50 SPECIALTY // 300 FAST // 3x100 SHORT REST INTERVAL // 3x50 SPECIALTY // 200 FAST // 2x100 SHORT REST INTERVAL // 2x50 SPECIALTY // 100 FAST // 100 MODERATE // 50 SPECIALTY
STROKE-SPRINT
300 MODERATE // 3x100 CHOICE // 3x50 SPECIALTY // 200 MODERATE // 2x100 CHOICE // 2x50 SPECIALTY // 100 MODERATE // 100 CHOICE // 50 SPECIALTY

MON
WARMUP
400 CHOICE // 3x150 KICK SWITCH 50 FAST // 3x150 FIST-PEOPLE PADDLE-SWIM BY 50 // 3x150 FLY-BACK-BREAST BY 50
DISTANCE
3x200 DESCEND 1-3 // 2x200 SHORT REST INTERVAL // 2x100 EASY-FAST BY 100 // 3x100 SHORT REST INTERVAL
STROKE-SPRINT
3x(200 PULL MODERATE, 4x50=1/4, 1/2, 3/4, FULL 50 FAST)

TUE
WARMUP
400 CHOICE // 4x150 KICK-DRILL-KICK-DISTANCE PER STROKE BY 150 // 500 LOCOMOTIVE
DISTANCE
3x300 PULL DESCEND 1-3 // 4x250=50 EASY-75 FAST-25 EASY-100 FAST
STROKE-SPRINT
2x(2x200 IM EASY-FAST BY 25, 2x100 CHOICE FAST-EASY BY 25, 50 FAST)

WED
WARMUP
400 CHOICE // 5x200 ODD=KICK-DRILL-KICK-SWIM BY 50 EVEN=PULL
DISTANCE
500 BUILD // 5x100 SHORT REST INTERVAL // 500 BUILD // 5x100 FAST LONGER REST
STROKE-SPRINT
2x(3x50 MINI-MAX, 2x200 BROKEN :10 AT 50's, 100 PULL EASY) // 4x50 KICK

THU
WARMUP
400 CHOICE // 400 REV IM DRILL-SWIM BY 25 // 3x100 KICK DESCEND 1-3 // 300 PULL LOCOMOTIVE
DISTANCE
10x100 HOLD PACE // 100 EASY // 5x100 DESCEND INTERVAL :05 EVERY 100 // 200 EASY KICK-SWIM BY 50
STROKE-SPRINT
4x(100 CHOICE FAST, 50 EASY) // 200 KICK // 4x(50 CHOICE FAST, 50 EASY) // 200 EASY KICK-SWIM BY 50

FRI
WARMUP
400 CHOICE // 3x100 KICK // 3x100 SCULL-FIST-PEOPLE PADDLE-SWIM BY 25 // 3x100 PULL DESCEND 1-3
DISTANCE
400 NEGATIVE SPLIT // 50 EASY // 2x200 IM // 50 EASY // 4x100 SHORT REST INTERVAL // 50 EASY // 8x50 FAST // 50 EASY
STROKE-SPRINT
9x100 CHOICE DESCEND 1-3 // 100 EASY // 9x50 FAST // 100 EASY