WORKOUTS WEEK 02

SUN
WARMUP
400 CHOICE // 4x150 KICK-DRILL-SWIM BY 50 REVERSE IM ORDER // 200 KICK // 4x100 DESCEND 1-4
DISTANCE
400 PULL // 2x200 CHOICE // 400 SWIM // 2x150 CHOICE // 400 PULL // 2x100 CHOICE // 400 SWIM // 2x50 CHOICE
STROKE-SPRINT
3x(3x100 DESCEND, 3x50 CHOICE FAST, 50 EASY)

MON
WARMUP
400 CHOICE // 6x150 ODD=KICK-DRILL-KICK BY 50 EVEN=PULL
DISTANCE
1650 BROKEN :10R=11, 10, 9, ...3, 2, 1 LENGTHS TIME-1:40=SWIM // 25-50-75-100-75-50-25 CHOICE
STROKE-SPRINT
4x(2x50 DISTANCE PER STROKE, 25 EASY) // 4x(200 BROKEN :10 AT 50, 50 PULL EASY)

TUE
WARMUP
400 CHOICE // 3x100 KICK // 3x100 SCULL-FIST-PEOPLE PADDLE-SWIM BY 25 // 3x100 PULL DESCEND 1-3
DISTANCE
400 NEGATIVE SPLIT // 2x200 IM EASY-FAST BY 200 // 4X100 KICK FAST // 8x50 CHOICE FAST // 16x25 CHOICE
STROKE-SPRINT
3x(3x100 CHOICE DESCEND 1-3, 50 EASY) // 2x(3x50 KICK DESCEND 1-3, 25 EASY SWIM) // 100 COOL DOWN

WED
WARMUP
400 CHOICE // 4x100 KICK BUILD // 300 PULL BREATH CONTROL // 3x100 DESCEND 1-3
DISTANCE
2x(200 MODERATE, 2x100 FAST) // 2x(4x100 SHORT REST INTERVAL, 100 EASY)
STROKE-SPRINT
4x(100 CHOICE FAST, 50 EASY) // 6x(50 CHOICE, 25 EASY)

THU
WARMUP
400 CHOICE // 100 DRILL // 200 KICK // 300 PULL // 200 KICK // 100 DRILL
DISTANCE
3x200 DESCEND 1-3 // 5x100 SHORT REST INTERVAL // 8x50 SPRINT FROM BLOCK
STROKE-SPRINT
3x(200 PULL DISTANCE PER STROKE, 4x50 SPRINT FROM BLOCK)

FRI
WARMUP
400 CHOICE // 3x(100 KICK, 3x50 DRILL, 3x50 SWIM BUILD)
DISTANCE
3x(125=25 BUILD-75 FAST-25 EASY, 3x75 DESCEND 1-3) // COOL DOWN
STROKE-SPRINT
2x(125=25 BUILD-75 FAST-25 EASY, 3x75 DESCEND 1-3) // 8x25 ODD=FAST EVEN=EASY // COOL DOWN