WORKOUTS WEEK 07

SUN
WARMUP
400 CHOICE // 200 KICK // 100 CHOICE // 200 DRILL-SWIM BY 25 // 100 IM // 200 KICK // 100 CHOICE
DISTANCE
5OO SWIM OR PULL // 50 EASY // 400 IM // 50 EASY // 2x300 CHOICE // 50 EASY // 200 IM // 50 EASY // 100 CHOICE // 50 EASY
STROKE-SPRINT
200 MODERATE // 2x100 LAST 25 SPECIALTY // 200 MODERATE // 4x50 SPECIALTY FAST // 200 MODERATE // 2x100 WORK TURNS // 4x50 KICK // 200 EASY

MON
WARMUP
400 CHOICE // 6x50 KICK // 6x100 PULL 
DISTANCE 
400 MODERATE // 2x200 NEGATIVE SPLIT // 300 MODERATE-FAST // 3x100 DESCEND 1-3 // 200 FAST // 4x50 FAST // 100 BREATH CONTROL // 100 EASY
STROKE-SPRINT
3x(3x100 BUILD, 3x50=#1 EASY-FAST #2 WORK TURNS #3 FAST-EASY, 100 KICK EASY)

TUE
WARMUP
400 CHOICE // 3x200 IM KICK-DRILL-SWIM BY 200 // 3x100=25 SCULL-25 PEOPLE PADDLE-50 DISTANCE PER STROKE
DISTANCE
3x(400 CHOICE, 4x50 SHORT REST INTERVAL, 50 EASY)
STROKE-SPRINT
3x(4x100 DESCEND 1-3 & 4 EASY, 6x50 @ :55-1:15) // EASY KICK

WED
WARMUP
4OO CHOICE // 4x150 KICK-DRILL-SWIM BY 50 // 4x100 PULL 
DISTANCE
400 NEGATIVE SPLIT // 300 IM // 200 FREE FAST // 100 NON-FREE FAST // 200 FREE FAST // 300 IM // 400 NEGATIVE SPLIT
STROKE-SPRINT
3x100 DESCEND 1-3 // 3x75 WORK MID 25 // 3x50 DESCEND 1-3 // 3x25 FAST // 3x50 DESCEND 1-3 // 3x75 WORK MID 25 // 3x100 DESCEND 1-3

THU
WARMUP
400 CHOICE // 6x150=2 KICK-2 DRILL-2 PULL
DISTANCE
4x200 // 4x100 IM // 3x200 // 3x100 IM // 2x200 // 2x100 IM
STROKE-SPRINT
4x100 FREE // 4x50 SPECIALTY // 3x100 FREE // 3x50 SPECIALTY // 2x100 FREE // 2x50 SPECIALTY // 100 FREE // 50 SPECIALTY

FRI
WARMUP
400 CHOICE // 4x200 KICK-DRILL-IM-PULL BY 200
DISTANCE
2x400 DESCEND 1-2 // 8x100 IM // 12x50 SPECIALTY
STROKE-SPRINT
2x300 MID 100 SPECIALTY // 6x100 ODD=SPECIALTY EVEN=FREE // 10x50 CHOICE