WORKOUTS WEEK 21
NOTE: FOR NEXT 2-3 WEEKS, THOSE ENTERING THE OPEN WATER CABLE SWIM 6/7, USE "HEAD UP SPOTTING" 
ON LONGER FREE SWIMS - 2 TO 4 PER 50.  TRY TO PICK A SWIM OR SET EACH DAY.

SUN
WARMUP
400 CHOICE // 400 "SOCIAL" KICK // 3x100 IM FIST // 200 PULL BUILD
DISTANCE
3x400 CHOICE // 50 EASY // 4x100 SHORT REST INTERVAL // 50 EASY
STROKE-SPRINT
2x(50 CHOICE // 50 EASY // 100 CHOICE // 50 EASY // 200 CHOICE //  
	50 EASY // 100 CHOICE // 50 EASY // 50 CHOICE // 50 EASY)

MON
WARMUP
400 CHOICE 
4x100 FLY DRILL (GOOD BODY WAVE)=25 LEFT ARM, 25 RIGHT ARM, 25LEFT-BOTH-RIGHT-BOTH, 25 GLIDE
3x100 KICK
DISTANCE
400 FREE // 50 CHOICE // 300 FREE // 150 CHOICE // 200 FREE // 250 CHOICE // 
100 FREE // 350 CHOICE // 50 FREE // 400 CHOICE
STROKE-SPRINT
4x(125 FAST // 75 EASY) // 8x(75 FAST // 25 EASY) // 200 KICK

TUE
WARMUP
400 CHOICE
4X100 BACK DRILL (GOOD BODY ROLL)=25 LEFT ARM, 25 RIGHT ARM, 25 "SALUTE", 25 GLIDE
4x100 ODD=PULL, EVEN=KICK
DISTANCE
5x225 DESCEND 1-3, 4 EASY, 5 FAST // 100 EASY // 8x75 CHOICE // 100 EASY
STROKE-SPRINT
5x125 CHOICE DESCEND 1-3, 4 EASY, 5 FAST // 25 EASY // 6x75 CHOICE DESCEND 1-3, 4-6 // 
6X25 BUILD

WED
WARMUP
400 CHOICE
4X100 BREAST DRILL (GOOD BODY WAVE)=25 2 KICK-1 STROKE, 25 W/DOLPHIN KICK, 25 FIST, 25 GLIDE
300 PULL BREATH CONTROL
DISTANCE
3x400 DESCEND 1-3 // 200 KICK // 6x100 CHOICE // 100 EASY
STROKE-SPRINT
4X200 CHIOCE // 200 KICK // 6x100 DESCEND 1-3, 4-6 // 100 EASY

THU
WARMUP
400 CHOICE
4X100 FREE DRILL (GOOD BODY ROLL)=25 TOUCH & GO, 25 HEAD UP, 25 FIST, 25 DRAG
4x100 ODD=PULL, EVEN=KICK
DISTANCE
4x(325 FAST // 25 EASY) // 225, 150, 75 INCREASE PACE
STROKE-SPRINT
5x(125 FAST // 75 EASY) // 4x(75 FAST // 50 EASY // 25 FAST)

FRI
WARMUP
400 CHOICE
50 DRILL // 100 PULL // 200 KICK // 300 SWIM // 200 KICK // 100 PULL // 50 DRILL
DISTANCE
3x400 CHOICE // 3x200 DESCEND 1-3 // 3X100 SHORT REST INTERVAL
STROKE-SPRINT
3x200 CHOICE // 3x100 DESCEND 1-3 // 4x(50 FAST // 25 EASY)