WORKOUTS WEEK 33 

SUN
LAKESIDE MEET - NO PRACTICE

MON
WARMUP
400 CHOICE // 400 KICK "SOCIAL" // 4x100 DRILL-SWIM BY 1/2 LENGTH // 300 PULL BREATH CONTROL
ALL SWIM
10 MINUTE STRAIGHT SWIM // 3X100 DESCEND 1-3 // 100 EASY // 2x100 DESCEND 1-2 // 100 EASY // 100 FAST // 100 EASY // 200 KICK

TUE
WARMUP
4x(100 FREE, 50 STROKE=REVERSE IM ORDER) // 100 EASY
ALL SWIM
3x250 FREE DESCEND 1-3 @ 4:30 // 3X200 IM DESCEND 1-3 @ 3:45 // 50 EASY // 3x150 PULL DESCEND 1-3 @ 1:30 // 50 EASY // 3x100 KICK DESCEND 1-3 @ 2:15 // 3x50 NO FREE DESCEND 1-3 @ 1:30 // 50 EASY

WED
WARMUP
400 CHOICE // 300 DRILL-SWIM BY 1/2 LENGTH // 3x100 KICK // 200 PULL
DISTANCE
3x(3x200 CHOICE DESCEND 1-3, 4x50 FAST)
STROKE-SPRINT-NATS
3x(3x100 CHOICE DESCEND 1-3, 4x50 LONG REST, 2x25 FAST-EASY BY 25)

THU
WARMUP
400 CHOICE // 3x(100 KICK, 100 DRILL, 100 IM)
DISTANCE
2x(300 PULL, 3x100 CHOICE @ 1:30-2:00, 300 PULL, 3X50 CHOICE @ :55-1:10) // 300 CHOICE
STROKE-SPRINT-NATS
10x(50 FAST, 25 EASY) // 200 KICK // 8x(50 FAST, 25 EASY)

FRI
WARMUP
400 CHOICE // 400 KICK // 200 DRILL-SWIM BY 1/2 LENGTH // 200 PULL
DISTANCE
5x200 ODD=FREE PULL OR SWIM, EVEN=IM // 4x(100 IM, 75 FREE, 50 FAST, 25 EASY)
STROKE-SPRINT-NATS
5X100 CHOICE // 3x(100 CHOICE FAST, 75 EASY, 50 FAST, 25 EASY)