WORKOUTS WEEK 04 SUN WARMUP 400 CHOICE // 200 KICK // 300 IM=50 DRILL-25 SWIM // 300 PULL DISTANCE PER STROKE DISTANCE 2x(300 FREE, 100 IM, 2x200 FREE, 100 IM, 3x100 FREE, 100 IM) STROKE-SPRINT 3x(4x50 :10 REST MODERATE, 2x100 GOOD PACE :20 REST, 200 FAST) MON WARMUP 400 CHOICE // 200 KICK // 4x100 DRILL-SWIM REVERSE IM // 3x200 PULL DISTANCE PER STROKE DISTANCE 300 LOCO // 2x(200 FAST, 50 EASY, 150 FAST, 50 EASY, 100 FAST, 50 EASY, 50 FAST, 50 EASY) STROKE-SPRINT 300 LOCO // 2x(100 FAST, 25 EASY) // 2x(75 FAST, 25 EASY) // 2x(50 FAST, 25 EASY) // 2x(25 FAST, 25 EASY) // 100 KICK FAST TUE 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 EASY // 50 SPECIALTY STROKE-SPRINT 300 MODERATE // 3x100 CHOICE // 3x50 SPECIALTY // 200 MODERATE // 2x100 CHOICE // 2x50 SPECIALTY // 100 MODERATE // 100 EASY // 50 SPECIALTY WED WARMUP 400 CHOICE // 2x(25 SCULL, 25 KICK DOLPHIN ON BACK, 50 DRILL, 50 KICK DOLPHIN ON BACK, 75 SWIM, 75 KICK DOLPHIN ON BACK, 100 IM, 100 KICK DOLPHIN ON BACK) DISTANCE 400 NEGATIVE SPLIT // 4x100 FAST // 400 NEGATIVE SPLIT // 3x100 FAST // 400 NEGATIVE SPLIT // 2x100 FAST // 400 NEGATIVE SPLIT // 100 FAST STROKE-SPRINT 4x150 LAST 50 FAST // 4x100 LAST 50 FAST //4x75 LAST 50 FAST //4x50 LAST 50 FAST THU WARMUP 400 CHOICE // 100 DRILL // 200 KICK // 300 IM // 300 PULL // 200 KICK // 100 DRILL DISTANCE 400 IM SPRINT TRANSITION 50 // 200 FREE MODERATE GET TIME=T // 4X100 SHORT REST INTERVAL // 400 FREE TIME<2T // 4x50 KICK STROKE-SPRINT 4x100 SPRINT LONG REST // 200 PULL // 4x100 CHOICE // 200 PULL // 4X50 KICK FRI WARMUP 1000 "MEET WARMUP"=MIX DRILL, KICK, PACE WORK // 2x100 PULL BREATH CONTROL // 4X50 PULL DISTANCE PER STROKE DISTANCE 4OO, 300, 200, 100 EVEN PACE // 300, 200, 100 DECREASE 100 SPLIT AVERAGE // 200, 100 FAST // 100 EASY STROKE-SPRINT 2x100 CHOICE FAST LONG REST INTERVAL // 4x50 CHOICE LONG REST INTERVAL // 100 KICK BUILD // 100 EASY