WORKOUTS WEEK 22

THOSE SWIMMERS ENTERING OPEN WATER EVENTS THIS SUMMER, BUT POOL TRAINING, SHOULD TRY "SPOTTING"
DURING LONGER FREESTYLE SETS.  OCCASIONALLY ROLL HEAD UP AND FORWARD FROM BOTH SIDES 
WHILE TAKING A BREATH.

SUN
WARMUP
400 CHOICE // 400 "SOCIAL" KICK // 400 SERPENTINE OR SINGLE LANE FREE // 200 PULL
DISTANCE
1000 FREE // 2x400 CHOICE // 100 EASY
STROKE-SPRINT
2x225 CHOICE // 1x50 EASY // 4x125 CHOICE // 1x50 EASY // 4x(75 FAST, 25 EASY)

MON
WARMUP
400 CHOICE // 3x100 KICK // 3x100 DRILL // 3x100 PULL
DISTANCE
450 BUILD // 50 EASY // 4x(225 FAST, 25 EASY) // 4x125 SHORT REST INTERVAL
STROKE-SPRINT
5x(125 CHOICE, 50 EASY, 75 CHOICE, 50 EASY)

TUE
WARMUP
400 CHOICE 
100 KICK // 200=25 HEAD UP, 25 HESITATION // 300 IM
300 PULL // 200=25 TOUCH & GO, 25 HESITATION // 100 KICK
DISTANCE
5x325 DESCEND 1-3, 4 EASY, 5 FAST // COOL DOWN
STROKE-SPRINT
4x(100 BUILD, 50 CHOICE FAST, 25 EASY) // 4x50 KICK BUILD // 4x(50 BUILD, 25 CHOICE FAST, 25 EASY) // 4x25 SPRINTS // EASY KICK

WED
WARMUP
400 CHOICE // 3x(2x50 KICK, 100 DRILL, 2x50 KICK, 100 SWIM)
DISTANCE
5x125 LAST 25=NONFREE // 100 EASY // 5x125 LAST 25 BREATH CONTROL // 100 EASY // 300 PULL BUILD
STROKE-SPRINT
6x(50 BUILD, 75 CHOICE FAST, 25 EASY) // 300 PULL BUILD

THU
WARMUP
400 CHOICE // 4x(150=DRILL-SWIM-DRILL BY 50, 100 KICK BUILD)
DISTANCE
2x550 DESCEND 1-2 // 4x225 GOOD, EVEN PACE // COOL DOWN
STROKE-SPRINT
225 PULL // 4x125 CHOICE // 225 PULL 4x75 CHOICE // 200 KICK

FRI
WARMUP
400 CHOICE // 300 DRILL-SWIM BY 25 // 300 KICK // 400 PULL
DISTANCE (ALL CHOICE)
100-:10 REST // 200-:15 REST // 300-:20 REST // 400-:20 REST 
300-:20 REST // 200-:10 REST // 100
STROKE-SPRINT
100 CHOICE-:10 REST // 200=DRILL & SWIM BY 25-:15 REST // 300=MID 100 STROKE-:20 REST
400=KICK & SWIM BY 100-:20 REST // 300=MID 100 STROKE-:20 REST // 200=DRILL & SWIM BY 25-:10 REST
100 CHOICE