WORKOUTS WEEK 17

SUN
WARMUP
400 CHOICE // 6x50 KICK BUILD // 500 LOCO // 200 DRILL-SWIM BY 1/2 LENGTH
DISTANCE
4x100 BUILD // 400 CHOICE MODERATE // 100 EASY // 400 CHOICE FAST // 4x100 SHORT REST INTERVAL // 100 EASY 
STROKE-SPRINT
200 MODERATE // 4x100 GOOD PACE // 100 KICK EASY // 200 MODERATE // 8x50 FAST // 100 EASY
 
MON
WARMUP
400 CHOICE // 4X100 KICK // 200 DRILL-SWIM BY 1/2 LENGTH // 300 PULL
DISTANCE
500 BUILD // 2x250 = 50 EASY, 200 FAST // 4x125 = 100 FAST, 50 EASY // 5x100 SHORT REST INTERVAL
STROKE-SPRINT
8x(75 FAST, 25 EASY) // 100 KICK EASY // 4x(50 FAST, 25 EASY) // 100 EASY

TUE
WARMUP
400 CHOICE // 2x(150 KICK, 100 = FIST-PEOPLE PADDLE BY 25, 50 EASY)
3x100 4-4 TURNS
DISTANCE
400 CHOICE FAST // 100 EASY // 300 CHOICE FAST // 200 TUMBLE TURNS // 200 CHOICE FAST 
3x100 DESCEND 1-3
STROKE-SPRINT
8x(50 FAST, 50 EASY, 25 FAST, 25 EASY)

WED
WARMUP
400 CHOICE // 2x150 KICK // 2x150 = FIST, PEOPLE PADDLE, SWIM BY 25 // 2x150 SPRINT TURNS
DISTANCE
5x100 @ 1:20-1:50 // 100 EASY // 5x100 @ 1:15-1:45 // 100 EASY // 5x50 FAST
STROKE-SPRINT
6x(100 CHOICE, 50 EASY) // 200 KICK BUILD // 5x50 CHOICE FAST

THU
WARMUP
400 CHOICE
100 DRILL // 200 PULL // 300 KICK // 200 PULL // 100 DRILL
DISTANCE
2 OR 3x(200 CHOICE, 100 EASY, 100 CHOICE, 50 EASY) // 2x100 KICK FAST-EZ BY 100
STROKE-SPRINT
3x(100 BUILD, 4x50 FROM MID-POOL, 50 EASY) // 2x100 KICK FAST-EZ BY 100

FRI
WARMUP
400 CHOICE
4x150 ODD = 25 SCULL, 50 DRILL, 75 SWIM    EVEN = KICK
DISTANCE
3x(4x100 = DESCEND 1-3, #4 EASY // 3x50 SET #1 = EASY, FAST, #2 = WORK MIDDLE, #3 = FAST, EASY
STROKE-SPRINT
3x(3x100 @ GOOD PACE // 3x50 SAME AS ABOVE)