WORKOUT WEEK 05

SUN
WARMUP
400 CHOICE // 400 "SOCIAL" KICK (MUST TALK) // 4x100 DRILL-SWIM BY 1/2 LENGTH // 300 PULL DISTANCE PER STROKE
> FIRST WORKOUT AFTER MEET <
10 MINUTE STRAIGHT SWIM // 3x100 DESCEND 1-3 // 100 EASY // 2x100 DESCEND 1-2 // 100 EASY // 100 FAST // 1OO EASY  // 200 KICK
> ALL OTHERS <
3x(200 DISTANCE PER STROKE, 2x100 DESCEND 1-2, 4x50 FAST LONG REST INTERVAL) // 2x100 THIGH BURNER

MON
WARMUP
400 CHOICE // 400 "SOCIAL" KICK (MUST TALK) // 4x100 DRILL-SWIM BY 1/2 LENGTH // 300 PULL DISTANCE PER STROKE
> FIRST WORKOUT AFTER MEET <
10 MINUTE STRAIGHT SWIM // 3x100 DESCEND 1-3 // 100 EASY // 2x100 DESCEND 1-2 // 100 EASY // 100 FAST // 1OO EASY  // 200 KICK
> ALL OTHERS <
500 LOCOMOTIVE // 10x100 DESCEND INTERVAL BY :05 EVERY THREE - LAST 100 DISTANCE PER STROKE

TUE
WARMUP
400 CHOICE // 2x(25 SCULL-25 KICK-25 SCULL-50 DRILL-25 SCULL-75 SWIM-25 SCULL-100 KICK)
DISTANCE
3x200 PULL DESCEND 1-3 // 5x100 AT 2000 PACE // 3x200 CHOICE DESCEND 1-3 // 10x50 CHOICE EASY-FAST BY 50
STROKE-SPRINT
5x100 CHOICE // 6x75 DESCEND 1-3,4-6 // 7x50 CHOICE // 8x25 FAST // 200 KICK

WED
WARMUP
400 CHOICE // 3x100 KICK // 3x100 PULL // 3x100 SWIM
DISTANCE
4x50 CHOICE FAST :45-1:00 // 400 PULL :20-:30 REST // 4x50 CHOICE FAST :45-1:00 // 300 BUILD :20-:30 REST //4x50 CHOICE FAST :45-1:00 // 200 IM :20-:30 REST // 4x50 CHOICE FAST :45-1:00 // 100 EASY
STROKE-SPRINT
5x(4x50 CHOICE FAST :50-1:10, 100 EASY)

THU
WARMUP
400 CHOICE // 3x50 KICK // 3x100 DRILL-SWIM BY 25 // 3x50 KICK // 200 PULL BUILD
DISTANCE
4x50 1 EASY-3 FAST // 4100 1 EASY-3 FAST // 4x150 1 EASY-3 FAST // 4x200 1 EASY-3 FAST
STROKE-SPRINT
4x(100 FAST,25 EASY) // 4x(75 FAST,25 EASY) // 4x(50 FAST,25 EASY)

FRI
WARMUP
400 CHOICE // 2x(4x50 KICK, 4x100=25 SCULL-25 DRILL-50 PULL)
DISTANCE
3x(250 DISTANCE PER STROKE, 3x100 SHORT REST INTERVAL)
STROKE-SPRINT
3x(25 EASY-50 FAST-25 EASY-75 FAST-25 EASY) // 6x50 CHOICE // 6x25 CHOICE