WORKOUTS WEEK 10

SUN
MINI-MEET

MON
WARMUP
400 CHOICE // 400 "SOCIAL" KICK // 4x100 DRILL-SWIM BY 1/2 LENGTH // 300 PULL DISTANCE PER STROKE
ALL SWIM
10 MINUTE STRAIGHT SWIM // 3x100 DESCEND 1-3 // 100 EASY // 2x100 DESCEND 1-2 // 100 FAST // 100 EASY // 200 KICK

TUE
WARMUP
400 CHOICE // 400 REVERSE IM KICK-SWIM-DRILL-SWIM BY 25 // 200 BUILD
DISTANCE
400 MODERATE // 4x100 DESCEND 1-4 @ 1:30 // 400 IM // 4x100 KICK @ 2:00 // 400 FREE FAST // 4x100 FREE SHORT REST INTERVAL
STROKE-SPRINT
200 MODERATE // 2x100 CHOICE // 200 IM MODERATE // 2x100 KICK // 200 FREE FAST // 2X100 SHORT REST INTERVAL // 16x25 KICK ALTERNATE FAST-EASY

WED
WARMUP
400 CHOICE // 300 DRILL-SWIM BY 1/2 LENGTH // 3x100 KICK // 200 PULL
DISTANCE
3x(3x200 CHOICE DESCEND 1-3, 4x25 FAST)
STROKE-SPRINT
3x(3x100 CHOICE DESCEND 1-3, 4x50 LONG REST INTERVAL, 2x25 FAST-EASY)

THU
WARMUP
400 CHOICE // 3x(100 KICK, 50 DRILL, 100 IM)
DISTANCE
2x(300 PULL, 3x100 CHOICE @ 1:20-1:50, 300 PULL, 3x50 CHOICE @ :45-1:00) // 300 CHOICE
STROKE-SPRINT
10x(50 FAST, 25 EASY) // 200 KICK // 10x(50 FAST, 25 EASY)

FRI
WARMUP
400 CHOICE // 400 KICK // 200 DRILL-SWIM BY 1/2 LENGTH // 200 PULL
DISTANCE
5x200 ODD=FREE PULL OR SWIM, EVEN=IM // 4x(100 IM, 75 FREE, 50 FAST, 25 EASY)
STROKE-SPRINT
5x100 CHOICE // 4x(100 CHOICE, 75 CHOICE, 50 CHOICE, 25 EASY)