WORKOUTS WEEK 16

SUN
WARMUP
400 CHOICE // 200 DRILL-SWIM BY 1/2 LENGTH // 200 KICK // 200 PULL // 200 KICK // 200 DISTANCE PER STROKE
DISTANCE
3x(4x100 DESCEND INTERVAL :05 EACH SET) // 100 EASY // 3x200 DESCEND 1-3
STROKE-SPRINT
2x(200 CHOICE FAST, 100 EASY) // 3x(100 CHOICE FAST, 50 EASY) // 4x(50 CHOICE FAST, 25 EASY)

MON
WARMUP
400 CHOICE // 4x250=100 KICK-50 DRILL-100 IM
DISTANCE
2x(300 CHOICE, 3x100 SWIM OR IM, 300 CHOICE, 3x50 KICK FAST)
STROKE-SPRINT
5x100 DESCEND 1-3, 4 EASY, 5 FAST // 7x50 DESCEND 1-3, 4 EASY, DESCEND 5-7 // 12x25 KICK-FAST-EASY BY 25

TUE
WARMUP
400 CHOICE // 25, 50, 75, 100, 75, 50, 25 KICK CHOICE // 200 DRILL // 300=25 EASY-25 BREATH CONTROL-25 FAST
DISTANCE
300 PULL // 200 BUILD CHOICE // 3x100 DESCEND 1-3 // 6X50 LAST 25 FAST // 3x100 DESCEND 1-3 // 200 BUILD CHOICE // 300 PULL
STROKE-SPRINT
200 BUILD // 3X100 DESCEND 1-3 // 3X50 LAST 25 FAST // 6x25 KICK // 3x50 CHOICE FAST // 3x100 DESCEND 1-3 // 200 COOL DOWN

WED
WARMUP
400 CHOICE // 600 KICK-DRILL-SWIM BY 50 // 4X100 PULL DISTANCE PER STROKE
DISTANCE
12X100 @ 2000 PACE+:05 // 12x50 3 FAST-1 EASY // 12x25 2 FAST-1 EASY
STROKE-SPRINT
10x(50 BUILD, 50 FAST, 25 EASY) // 12x25 HEAD UP-NO BREATH-EASY BY 25

THU
400 CHOICE // 900 CONTINUOUS=50 KICK-25 DRILL-75 SWIM-50 KICK
DISTANCE
400 PULL GET TIME=T // 2x200 IM INTERVAL=1/2 T+:20 // 4X100 IM INTERVAL=1/4 T+:15 // 100 EASY // 2x200 FREE INTERVAL=1/2 T+:15 // 4X100 FREE INTERVAL=1/4 T+:10
STROKE-SPRINT
2x(200 MODERATE, 2x100 FAST, 50 EASY) // 3x(100 MODERATE, 2x50 FAST, 25 EASY)

FRI
WARMUP
400 CHOICE // 100 PULL // 200 DRILL-SWIM // 300 KICK // 300 PULL // 200 CHOICE GOOD TURNS // 100 KICK
DISTANCE
3x400 DESCEND 1-3 FREE OR IM // 4x100 SHORT REST INTERVAL // 100 EASY
STROKE-SPRINT
4x(100 BUILD, 4X50 LONG REST INTERVAL, 50 EASY) // 4x25 KICK FAST