WORKOUTS WEEK 25

SUN
WARMUP
400 CHOICE // 300 KICK "HELPING HAND" // 200 DRILL-SWIM BY 1/2 LENGTH // 300 PULL
DISTANCE
5x100 MODERATE INTERVAL // 4x200 CHOICE // 5x100 SHORT REST INTERVAL
STROKE-SPRINT
4x(50 EASY, 100 FAST, 50 EASY, 50 FAST) // 200 KICK

MON
WARMUP
400 CHOICE // 300 KICK // 300 DRILL-SWIM BY 50 // 300 PULL BREATH CONTROL
DISTANCE
3x50 DESCEND 1-3 // 3X100 DESCEND 1-3 // 3x150 DESCEND 1-3 // 3x200 DESCEND 1-3 // 300 PULL
STROKE-SPRINT
3x50 LAST 1/3, 2/3, ALL FAST // 3x100 LAST 1/2, 3/4, ALL FAST // 3x200 DESCEND 1-3 // 3x100 FIRST 1/2, 3/4, ALL FAST // 3x50 FIRST 1/3, 2/3, ALL FAST

TUE
WARMUP
400 CHOICE // 3x(100 KICK, 100 DRILL, 100 SWIM)
DISTANCE
2x(400 FAST, 50 EASY, 2x200 FAST, 50 EASY)
STROKE-SPRINT
4x(50 FAST, 50 EASY, 100 FAST, 50 EASY, 50 FAST, 50 EASY)

WED
WARMUP
400 CHOICE // 2x(2x50 KICK SPRINT, 2x100 DRILL-SWIM BY 1/2 LENGTH, 100 SWIM)
DISTANCE
500 GET TIME=T // 2x250 INTERVAL=1/2T+:15 // 5x100 INTERVAL=1/4T+:10 // 300 PULL
STROKE-SPRINT
2x(200 BUILD, 4x100 DESCEND 1-4, 4x50 FAST)

THU
WARMUP
400 CHOICE // 3x100 KICK // 200 DRILL // 300 PULL DISTANCE PER STROKE
DISTANCE
5x100 FAST // 50 EASY // 4x100 FAST // 50 EASY // 3x100 FAST // 50 EASY // 2x100 FAST // 50 EASY // 300 PULL
STROKE-SPRINT
2x(50 FAST, 50 EASY, 2x50 FAST, 50 EASY, 3x50 FAST, 50 EASY, 4x50 FAST, 50 EASY) // 100 KICK EASY

FRI
WARMUP
400 CHOICE // 100 SCULL // 100 KICK // 200 DRILL // 100 KICK // 300 PULL // 100 KICK
DISTANCE
50 ON :45, :50, :55 // 2x100 ON 1:30, 1:40, 1:50 // 3x150 ON 2:15, 2:30, 2:45 // 4x200 ON 3:00, 3:20, 3:40 // 300 KICK
STROKE-SPRINT
3x(100 BUILD, 2x100 FAST, 50 EASY) // 4x(50 BUILD, 2x50 FAST, 50 EASY)