WORKOUTS WEEK 18

SUN
WARMUP
400 CHOICE // 6x100 ODD=KICK, EVEN=DRILL-SWIM BY 25 // 300 PULL BREATH CONTROL
DISTANCE
4x200 DESCEND 1-3, 4 EASY // 4x100 HOLD PACE // 10x50 DESCEND 1-4, 5 EASY, DESCEND 6-9, 10 EASY
COOL DOWN
STROKE-SPRINT
5x100 ODD=BUILD, EVEN=FAST // 5x100 HOLD PACE // 10x50 SAME AS ABOVE
COOL DOWN

MON
WARMUP
400 CHOICE 
100 DRILL-SWIM BY 25 // 200 PULL // 300 KICK // 200 PULL // 100 DRILL-SWIM BY 25
DISTANCE
10x100 DESCEND INTERVAL BY :05 EVERY SECOND 100 // 400, 200, 100 DESCEND 100 SPLITS
STROKE-SPRINT
10x50 DESCEND INTERVAL BY :05 EVERY SECOND 50 // 200, 100, 50 DESCEND 50 SPLITS

TUE
WARMUP
400 CHOICE // 400 KICK EVERY 4TH 25 FAST // 200 DRILL-SWIM BY 1/2 LENGTH // 200 4-4 TURNS
DISTANCE
4X200 #1=150 EASY-50 FAST, #2=100 EASY-100 FAST, #3=50 EASY-150 FAST, #4=FAST
200 KICK EASY
4X200 #1=150 EASY-50 FAST, #2=100 EASY-100 FAST, #3=50 EASY-150 FAST, #4=FAST
STROKE-SPRINT
4X(200 EASY, 3x50 CHOICE FAST @ 1:15) // 100 KICK EASY

WED
WARMUP
400 CHOICE // 4X100=50 FIST, 25 PEOPLE PADDLE, 25 SWIM // 300 KICK // 200 PULL BUILD
DISTANCE
500 SWIM OR PULL // 3x200 CHOICE // 5x100 SHORT REST INTERVAL  
STROKE-SPRINT
4x(100 FAST, 50 EASY) // 8x(50 FAST, 25 EASY)

THU
WARMUP
400 CHOICE // 4x100 KICK BUILD // 200 DRILL CHOICE // 400 PULL
DISTANCE
4x400 CHOICE // 100 EASY
STROKE-SPRINT
4x100 BUILD // 4x(100 FAST, 50 EASY) // 4x(50 FAST, 25 EASY)

FRI
WARMUP
400 CHOICE // 4x100 IM // 400 KICK // 200 PULL BUILD
DISTANCE
400 // 2x300 // 3x200 // 4x100
STROKE-SPRINT
3x(200 BUILD, 100 CHOICE FAST, 100 EASY, 50 CHOICE FAST)