WORKOUTS WEEK 24

SUN
WARMUP
400 CHOICE // 400 KICK IM // 300 4-4 TURNS // 300 PULL BREATH CONTROL
DISTANCE
3x300 DESCEND 1-3 // 4x200 IM or NEGATIVE SPLIT // 5x100 SHORT REST INTERVAL
STROKE-SPRINT
150 MODERATE-1x50 FAST // 150 MODERATE-2x50 FAST // 150 MODERATE-3x50 FAST // 150 MODERATE-4x50 FAST // 6x50 KICK FAST

MON
WARMUP
400 CHOICE // 3x(100 KICK, 100 DRILL-SWIM BY 1/2 LENGTH) // 200 PULL BUILD
ALL SWIM
3x100 LAST 25 "YOUR STROKE" @ 1:45 or 2:00 or 2:15
3x50 SPRINT FIRST 25 @ 1:00 or 1:15 or 1:30
3x100 SPRINT FIRST 50 @ 1:45 or 2:00 or 2:15 USE BLOCKS
3x50 SPRINT LAST 25 @ 1:00 or 1:15 or 1:30
3x100 "YOUR STROKE" FIRST 50 @ 1:45 or 2:00 or 2:15
3x50 BUILD "YOUR STROKE" @ 1:00 or 1:15 or 1:30
150 COOL DOWN

TUE
WARMUP
400 CHOICE // 6X50 KICK // 4x100 PULL DESCEND 1-4 // 200 4-4 TURNS
ALL SWIM
200 BUILD 
3x100 CHOICE DESCEND 1-3 @ 1:30 or 1:40 or 1:50
8x50 CHOICE 1:00 or 1:10 or 1:20 USE BLOCKS, IF POSSIBLE
3X100 CHOICE EVEN PACE @ 1:30 or 1:40 or 1:50
200 COOL DOWN

WED
WARMUP
400 CHOICE // 300 KICK // 200 DRILL-SWIM BY 25 // 400 PULL
ALL SWIM
500 LOCO=(25 EASY, 25 FAST, 50 EASY, 50 FAST, 75 EASY, 75 FAST, 100 EASY, 100 FAST)
4x100 CHOICE FAST @ 2:30  // 50 EASY
8x50 ODD=FAST, EVEN=EASY :20-:30 REST USE BLOCKS, IF POSSIBLE
250 SWIM DOWN

THU
WARMUP
400 CHOICE // 5x200 ODD=PULL, EVEN=KICK
ALL SWIM
5x100 GOOD PACE @ 1:30 or 1:50 or 2:10
150 BUILD
5x50 "YOUR STROKE" @ 1:30 or 1:45 or 2:00 USE BLOCKS, IF POSSIBLE
3X100 SHORT REST INTERVAL
200 EASY

FRI
400 CHOICE // 400 KICK // 3x100 DRILL // 300 PULL BREATH CONTROL
ALL SWIM
500 BUILD
4x100 CHOICE FAST @ LONG REST // 1x50 EASY
5x50 ODD=FAST, EVEN=EASY
SWIM DOWN