WORKOUTS WEEK 15

SUN
WARMUP
400 CHOICE // 6x50 KICK // 200 DRILL-SWIM BY 50 // 200 4-4 TURNS
DISTANCE
4x(200 PULL NEG SPLIT // 2x100 MODERATE-FAST BY 100 // 4x50 FST)
>ODD SET=IM, EVEN SET=FREE
STROKE-SPRINT
3x(200 PULL NEG SPLIT // 2x100 MODERATE-FAST BY 100 // 4x50 FST)
>ALL SETS CHOICE

MON
WARMUP
400 CHOICE // 3x(4x25 DRILL // 200 KICK)
DISTANCE
2x(100, 150, 200, 250) ALL :15 REST & FIRST 50 EASY 
10x50 SHORT REST INTERVAL
STROKE-SPRINT
2x(100, 150, 200, 250) ALL :15 REST & LAST 50 EASY
4x50 CHOICE FAST

TUE
WARMUP
400 CHOICE // 4x150=25 SCULL, 50 DRILL, 75 SWIM
4x125=75 KICK, 50 DISTANCE PER STROKE
DISTANCE
4x50 CHOICE-BUILD // 1x100 EASY // 3x100 DESCEND 1-3 // 1x100 EASY
2x200 PULL // 1x100 EASY // 400 FAST // 1x100 EASY
STROKE-SPRINT
300 MODERATE // 2x200 BUILD // 3x100 DESCEND 1-3 // 4x50 FAST

WED
WARMUP
400 CHOICE // 2x(100 KICK-50 SCULL-100 DRILL-50 SCULL-200 IM)
DISTANCE
4x400 :30-1:00 REST (MILE PACE) // 4x100 SHORT REST INTERVAL
STROKE-SPRINT
8x(100 FAST CHOICE // 50 EASY) SAME INTERVAL
8x25 FINISH FAST

THU
WARMUP
400 CHOICE // 3x100 KICK // 3x100=SCULL-FIST-PEOPLE PADDLE-SWIM BY 25
3x100 PULL DESCEND 1-3
DISTANCE
400 NEG SPLIT // 2x200 IM EASY-FAST BY 200 // 4x100 SHORT REST INTERVAL
8x50 FAST @ :50-1:00 // COOL DOWN
STROKE-SPRINT
200 PULL // 3x100 FAST // 200 PULL // 2x100 FAST // 200 PULL // 100 FAST
9x50 ODD=EASY, EVEN-FAST // COOL DOWN
NOTE: PEOPLE PADDLE IS FREESTYLE STROKE WITH UNDERWATER RECOVERY & SHOULDER ROLL

FRI
WARMUP
400 CHOICE 
200 KICK // 100 DRILL // 100 SWIM
100 KICK // 200 DRILL // 100 SWIM
100 KICK // 100 DRILL // 200 SWIM
DISTANCE
500 PULL GOOD PACE // 2X200 IM OR CHOICE // 300 BUILD 
4x100 SHORT REST INTERVAL // 2x100 THIGH BURNER
STROKE-SPRINT
2x(25 FAST-25 EASY, 50 FAST-25 EASY, 75 FAST-25 EASY, 100 FAST-25 EASY,
100 FAST-25 EASY, 75 FAST-25 EASY, 50 FAST-25 EASY, 25 FAST-25 EASY)
2x100 THIGHBURNER