WORKOUTS WEEK 03

SUN
WARMUP
400 CHOICE // 10 MINUTE KICK // 200 DRILL // 300 PULL LOCOMOTIVE
DISTANCE
100-200-300-400-400-300-200-100 @ 75% TO 85% EFFORT EVEN SPLITS ON WAY UP, FASTER SPLITS ON WAY DOWN // 6x100 KICK DESCEND 1-3, NEGATIVE SPLIT 4-6 // 200 COOL DOWN
STROKE-SPRINT
25-50-75-100-75-50-25 SPRINT KICK @ :15 REST // 100 SWIM EASY // 25-50-75-100-75-50-25 DRILL @ :15 REST // 100 SWIM EASY // 25-50-75-100-75-50-25 SWIM INTERVAL=:40/25 // 100 SWIM EASY  

MON
WARMUP
400 CHOICE // 300 DRILL // 2x200 KICK DESCEND 1-2 // 300 PULL BREATH CONTROL
DISTANCE
600 SWIM GET TIME=T // 2x300 INTERVAL=1/2T+:20 // 4x150 INTERVAL=1/4T+:20 // 200 EASY KICK
STROKE-SPRINT
4x(100 CH0ICE FAST, 50 EASY) // 4x(75 KICK FAST, 25 KICK EASY) // 4x(50 CHOICE FAST, 25 EASY) // 200 EASY

TUE
WARMUP
400 CHOICE // 8x125 1,2,5,6=KICK 3,4,7,8=25 SCULL-50 DRILL-50 SWIM // 200 PULL DISTANCE PER STROKE
DISTANCE
5x200 DESCEND 1-3, 4 EASY, 5 FAST // 5x100 DESCEND 1-3, 4 EASY, 5 FAST // 5x50 KICK DESCEND 1-3, 4 EASY, 5 FAST
STROKE-SPRINT
8x100 1,5=LAST 25 FAST 2,6=LAST 50 FAST 3,7=LAST 75 FAST, 4,8=ALL FAST // 4x50 KICK EASY-FAST BY 25 // 4X50 SWIM FAST-EASY BY 25

WED
WARMUP
400 CHOICE // 4x(50 DRILL, 75 KICK, 100 SWIM) // 3x100 PULL DISTANCE PER STROKE
DISTANCE
3x200 PULL DESCEND 1-3 // 3x100 CHOICE SHORT REST INTERVAL // 2x200 KICK EASY-MODERATE BY 200 // 6x50 CHOICE SHORT REST INTERVAL // 200 EASY
STROKE-SPRINT
3x100 PULL DESCEND 1-3 // 4x50 CHOICE @ :55-1:10 // 2x100 KICK FAST // 8x25 CHOICE @ :30-:45 // 200 EASY

THU
WARMUP
400 CHOICE // 4x100 KICK BUILD // 4x50 DRILL // 4x100 PULL
DISTANCE
2x(2x200 @ :10 REST, 4x100 @ :15 REST) // 200 KICK-NO BOARD
STROKE-SPRINT
6x125=25 SCULL, 50 BUILD, 50 FAST // 4x(2x25 SPRINT CHOICE, 100 KICK)

FRI
WARMUP
300 SWIM // 200 DRILL // 300 KICK // 8x100 ODD=SCULL-PEOPLE PADDLE-FIST-SWIM BY 25 EVEN=DISTANCE PER STROKE
DISTANCE
10x100 SHORT REST INTERVAL // 10x50 FAST // 10x25 KICK FAST
STROKE-SPRINT
300=2x(25 SCULL, 50 DRILL, 75 SWIM) // 6x50 KICK 1:00-1:30 // 2x200 DRILL-SWIM BY 50 // 6x50 KICK 1:00-1:30 // 3x100 DESCEND 1-3