WRKOUTS WEEK 20
NOTE: OPEN WATER SWIMMERS SHOULD DO SOME SETS EACH DAY RAISING HEAD AND "SPOTTING"

SUN
WARMUP
400 CHOICE // 3x100 DRILL-SWIM BY 25 // 400 KICK IM // 300 PULL BREATH CONTROL
DISTANCE
100, 200, 300, 400 CHOICE @ :40 REST // 400, 300, 200, 100 CHOICE @ :20 REST
STROKE-SPRINT
2x(200 BUILD, 2x100 CHOICE FAST, 100 EASY, 3x50 CHOICE FAST, 50 EASY) // 100 KICK EASY

MON
WARMUP
400 CHOICE // 500 PULL LOCOMOTION (25 EASY, 25 FAST...100 EASY, 100 FAST)
300 KICK // 200 DRILL
DISTANCE
1000 GET TIME=T // 5x200 INTERVAL=1/5T+:30 HOLD PACE
STROKE-SPRINT
3x100 DESCEND 1-3 // 100 EASY // 2x100 DESCEND 1-2 // 100 EASY // 100 FAST // 100 EASY
200 KICK EASY // 4x50 CHOICE FAST

TUE
WARMUP
400 CHOICE // 4x100 KICK NO BOARD // 3X100 PULL
ALL SWIM
3x(200 MODERATE, 3x100 FAST) // 3x(100 MODERATE, 3x50 FAST) // SWIM DOWN

WED
WARMUP
400 CHOICE // 4x100 DRILL-SWIM BY 25 // 300 KICK
ALL SWIM
400, 300, 200, 1OO CHOICE INCREASE PACE // 100 KICK // 300, 200, 100 CHOICE HOLD PACE // 100 KICK // 200, 100 FAST

THU
WARMUP
400 CHOICE // 400 KICK EVERY 3RD 25 FAST // 3x100 PULL BREATH CONTROL
ALL SWIM
4x(200 BUILD, 2x100 CHOICE FAST, 50 EZ) // 200 KICK

FRI
WARMUP
400 CHOICE // 4x100 DRILL-SWIM BY 25 // 3x100 KICK CHOICE
ALL SWIM
500 LOCOMOTIVE // 5x100 DECREASE INTERVAL :05 EACH 100 // 100 KICK // 300 LOCOMOTIVE // 3x100 DECREASE INTERVAL :05 EACH 100 // 100 KICK // 200 FOR TIME