WORKOUTS WEEK 52

SUN
MERRY CHRISTMAS
ENJOY FAMILY AND FRIENDS

MON
WARMUP
400 CHOICE // 4x150 SWIM-SWIM-NONFREE-DRILL/SWIM // 4x75 SCULL-DRILL-SWIM BY 25-KICK-SCULL-DRILL-SWIM BY 25-KICK // 4x25 25 BUILD-25 FAST
DISTANCE
4x250 2 PULL-2 SWIM NEGATIVE SPLIT @ :20 REST // 4x250 1 PULL-3 SWIM DESCEND @ :20 REST // 4x100 SWIM FAST @ :30 REST // 100 EASY
STROKE-SPRINT
2x(4x100=75 DRILL-25 SWIM, 50 DRILL-50 SWIM, 25 DRILL-75 SWIM, 100 SWIM @:15 REST // 4x50 KICK DESCEND @ :15 REST // 4x25 SWIM DESCEND @ :20 REST)

TUE
WARMUP
400 CHOICE // 4x200 SWIM-KICK-PULL-SWIM // 4x100 REST=:20-:15-:10 // 4x50=25 FAST-25 EASY @:20 REST
ALL SWIM
2x(100=25 SPRINT KICK-75 BUILD @ 2:30, 2x75 AS FAST AS POSSIBLE @2:30, 2x100 EASY-FAST BY 100 @2:00, 2x50 AS FAST AS POSSIBLE @ 1:30, 100 EASY @ 2:00) // 200 PULL // 100 EASY

WED
WARMUP
400 CHOICE
ALL SWIM 
6x(100 FREE, 50 EASY @ 2:00-2:20) // 9x(50 IM ORDER, 50 EASY @ 1:30-1:50) // 6x(1OO ALTERNATE KICK-PULL, 50 EASY @ 2:30-2:50) // 6x(100 DRILL, 50 EASY @ 2:20-2:40) // 8x25 ALTERNATE SPRINT KICK-MINIMUM BREATH // COOL DOWN  


THU
WARMUP
1500 CHOICE INCLUDE KICKING, PACE WORK, AND SPRINTS
DISTANCE
5x100 MOD @ :15 REST LONG AND STRONG // 5x100 FAST @:30 AS FAST AS POSSIBLE // 5x100 DESCEND @ :30 // 100 EASY
STROKE-SPRINT
12x25=6 DESCEND-4 FAST/EASY BY 1/2 LENGTH-4 BUILD/FAST BY 1/2 LENGTH // 6x100 SPECIALTY 1-3=KICK-SCULL-DRILL-SWIM BY 25 4-6=SPECIALTY DESCEND // 3x50 AS FAST AS POSSIBLE FROM BLOCKS @ 3:00 // 150 EASY

FRI
WARMUP
400 CHOICE // 400=75 SWIM-25 SCULL // 3x100 KICK DESCEND 1-3 // 4X50 IM ORDER // 4x25 CHOICE BUILD-FAST BY 1/2 LENGTH
ALL SWIM
2x(200 PULL MODERATE @ 3:30, 2x100 SWIM MODERATE-FAST @ 1:45, 50 EASY @ 1:15, 4x25 4-6-8 STROKE BURST & EASY, 3x100 FROM BLOCKS @ 3:00 (#1=25 FAST, 75 EASY #2=50 FAST, 50 EASY #3=75 FAST, 25 EASY), 150 SCULL-DRILL-SWIM @4:00)