WORKOUTS WEEK 23

SUN
WARMUP
400 CHOICE // 3x50 KICK // 3x100 DRILL-SWIM BY 25 // 3x50 KICK // 300 PULL BREATH CONTROL
DISTANCE
4x100 1 EASY-3 FAST CHOICE // 4x150 1 EASY-3 FAST CHOICE // 4X200 1 EASY-3 FAST CHOICE
STROKE-SPRINT
3x200 EASY-MODERATE-FAST // 3x150 EASY-MODERATE-FAST // 3x100 EASY-MODERATE-FAST

MON
WARMUP
400 CHOICE // 6x150 ODD=KICK-DRILL-SWIM BY 50, EVEN=PULL DESCEND 2, 4, 6
DISTANCE
4x(100 BUILD, 200 FAST, 50 EASY) // 4x200 CHOICE // COOL DOWN
STROKE-SPRINT
6x(50 BUILD, 100 FAST, 50 EASY) // 200 KICK BUILD // COOL DOWN

TUE
WARMUP
400 CHOICE // 6x50 KICK // 6x100 ODD=PULL, EVEN=DRILL
DISTANCE
400 MODERATE // 2x200 NEGATIVE SPLIT // 300 MODERATE-FAST // 3X100 DESCEND 1-3
200 FAST // 4x50 CHOICE // 200 4-4 TURNS
STROKE-SPRINT
3x(3x100 TUMBLE TURNS, 5O FAST-EASY BY 25, 50 SPRINT, 50 EASY-FAST BY 25)

WED
WARMUP
400 CHOICE // 3x200 IM=KICK-DRILL-SWIM BY 200 // 3X100=25 SCULL-25 PEOPLE PADDLE-50 DISTANCE PER STROKE
DISTANCE
400, 300, 200, 100 DESCEND 100 SPLITS // 300, 200, 100 EVEN SPLITS // 200, 100 FAST
STROKE-SPRINT
4x(100 CHOICE, 25 EASY) // 4x(75 CHOICE, 25 EASY) // 4x(50 CHOICE, 25 EASY) // 4x(25 CHOICE, 25 EASY

THU
WARMUP
400 CHOICE // 4x150=KICK-DRILL-SWIM BY 50 // 4x100 PULL
DISTANCE
5x200 @ :15-:30 REST // 5x100 SHORT REST INTERVAL // 200 4-4 TURNS
STROKE-SPRINT
5x100 @ :30-1:00 REST // 6x50 DESCEND 1-3, 4-6 // 7x25 FINISH FAST // COOL DOWN

FRI
WARMUP
400 CHOICE // 300 KICK // 300 DRILL-SWIM BY 50 // 300 PULL BREATH CONTROL
DISTANCE
500 MODERATE // 400 FAST // 300 MODERATE // 200 FAST // 100 MODERATE // COOL DOWN
STROKE-SPRINT
2x(100 FAST, 25 EASY) // 3x(50 FAST, 25 EASY) // 4x(25 FAST, 25 EASY) // 8x25 SPRINT KICK