WORKOUTS WEEK 19

SUN
WARMUP
400 CHOICE // 8x50 KICK BUILD // 300 DRILL-SWIM BY 1/2 LENGTH // 200 PULL DISTANCE PER STROKE
DISTANCE
800 MODERATE // 2x400 MODERATE-FAST // 4X100 FAST
STROKE-SPRINT
5x(100 CHOICE FAST, 50 EASY) // 150 KICK // 4x(50 CHOICE FAST, 50 EASY) // 100 KICK // 4x25 CHOICE FAST 

MON
WARMUP
400 CHOICE // 200 KICK // 4x100 FLY DRILL=25 LEFT-25 RIGHT-25 LEFT, RIGHT, BOTH-25 HESITATION (GOOD BODY WAVE) // 3x100 PULL DISTANCE PER STROKE
ALL SWIM
500 BUILD // 5x100 CHOICE // 300 BUILD // 3x100 CHOICE // 500 KICK

TUE
WARMUP
400 CHOICE // 300 PULL BUILD // 4x100 BACK DRILL=25 LEFT-25 RIGHT-25 "SALUTE" STROKE-25 HESTATION (GOOD BODY ROLL) // 3x100 KICK CHOICE 
ALL SWIM
5x200 CHOICE // 6x100 DESCEND 1-3, 4-6 // 500 PULL DISTANCE PER STROKE

WED
WARMUP
400 CHOICE // 400 KICK // 4x100 BREAST DRILL=25 2 KICK, 1 GLIDE-25 WITH DOLPHIN KICK-25 FIST-25 HESTATION (GOOD BODY WAVE) // 3x100 PULL BREATH CONTROL
ALL SWIM
2X400 CHOICE // 2X300 CHOICE // 2X200 CHOICE // 2X100 CHOICE
 
THU
WARMUP
400 CHOICE // 300 KICK // 4x100 FREE DRILL=25 TOUCH & GO-25 DRAG-25 FIST-25 HESITATION (GOOD BODY ROLL) // 3x100 KICK CHOICE
ALL SWIM
2x500 DESCEND 1-2 // 10x100 DESCEND 1-5, 6-10

FRI
WARMUP
400 CHOICE // 300, 200, 100 KICK INCREASE SPEED // 4x100 DRILL, 1 OF EACH STROKE // 200 PULL DISTANCE PER STROKE
ALL SWIM
1x50, 2X100, 3x150, 4x200 CONTINUOUS
SET AND HOLD INTERVAL AT :45-1:15 PER 50