WORKOUTS WEEK 06

SUN
WARMUP
400 CHOICE // 4x50 KICK // 200 PULL // 4x50 KICK // 200 IM
DISTANCE
3x500 DESCEND 1-3 // 3x100 DISTANCE PER STROKE
STROKE-SPRINT
4x(200 PULL DISTANCE PER STROKE, 4x50 FAST LONG REST)

MON
WARMUP
400 CHOICE // 300 FREE HEAD UP-HEAD DOWN BY 25 // 300 KICK // 300 PULL BREATH CONTROL
DISTANCE 
10x100 FREE OR IM OR CHOICE // 10x50 FREE SHORT REST INTERVAL // 16x25 ODD=CHOICE BUILD, EVEN=FLY
STROKE-SPRINT
6x(100 CHOICE FAST, 50 EASY) // 4x(50 CHOICE FAST, 25 EASY)

TUE
WARMUP
400 CHOICE // 3x(150=SCULL-DRILL-SWIM BY 50, 3x50 KICK FAST)
DISTANCE
200 IM // 400 PULL // 600 NEGATIVE SPLIT // 400 PULL // 200 IM
STROKE-SPRINT
4x50 CHOICE // 300 PULL // 8x50 CHOICE // 300 PULL // 4x50 CHOICE

WED
WARMUP
400 CHOICE // 200 KICK // 2x(150 PULL, 3x50 DISTANCE PER STROKE)
DISTANCE
20x100 INTERVAL=2000 PACE +.05 // 100 EASY
STROKE-SPRINT
3x(100 CHOICE, 50 EASY, 50 CHOICE, 25 EASY) // 200 KICK

THU
WARMUP
400 CHOICE // 100 DRILL // 200 KICK // 300 PULL // 200 KICK // 100 DRILL
DISTANCE
400 PULL OR SWIM // 3x100 FAST // 400 PULL OR SWIM // 2x100 FAST //400 PULL OR SWIM // 100 FAST
STROKE-SPRINT
4x150 LAST 50 FAST // 4x100 LAST 50 FAST // 4x75 LAST 50 FAST // 4x50 FAST 

FRI
WARMUP
400 CHOICE // 3x100 KICK // 3x150 DRILL // 3x200 PULL BUILD
DISTANCE
400 CHOICE // 2x50 KICK // 300 CHOICE // 2x50 KICK // 200 CHOICE // 2x50 KICK // 100 CHOICE // 2x50 KICK 
STROKE-SPRINT
4x75 CHOICE // 2x50 KICK // 4x50 CHOICE // 2x50 KICK // 4x25 CHOICE // 2x50 KICK