WORKOUTS WEEK 08

SUN
WARMUP
400 CHOICE // 4x100 DRILL-SWIM BY 25 // 6x50 KICK CHOICE @ :05 REST // 300 PULL DISTANCE PER STROKE
DISTANCE
50 @ :45,:50,:55 // 2x100 @ 1:30,1:40,1:50 // 3x150 @ 2:15,2:30,2:45 // 4x200 @ 3:00,3:20,3:40 // 3OO KICK
STROKE-SPRINT
5x100 DESCEND 1-3, 4 EASY, 5 FAST // 6x50 BUILD, WORK TURNS // 8x25 GOOD FINISH, USE BLOCKS

MON
WARMUP
400 CHOICE // 4x50 KICK @ 1:00-1:15 // 4x100 CHOICE // 4x50=25 KICK-25 SWIM
DISTANCE
600 GET TIME=T // 2x300 INTERVAL=1/2 T+:10 // 3x200 INTERVAL=1/3 T+:10 // 4x100 SHORT REST INTERVAL
STROKE-SPRINT
10x75 EASY-MODERATE-FAST BY 25 // 4x100=50 CHOICE-25 FREE-25 CHOICE // 10x50 ODD=25 KICK-25 SWIM, EVEN=25 SPRINT, USE BLOCKS-25 EASY

TUE
WARMUP
400 CHOICE // 4x150 KICK-DRILL-SWIM BY 50 // 3x100 PULL DESCEND 1-3
DISTANCE
3x300 SWIM OR PULL DESCEND 1-3 // 4x200 IM // 4x100 SHORT REST INTERVAL // 4x25 FLY FAST
STROKE-SPRINT
4x(3x50 FAST, 100 BUILD, 3x25 FAST, 50 EASY)

WED
WARMUP
400 CHOICE // 4x50 DRILL // 200 PULL // 4x50 KICK // 200 IM
DISTANCE
2x(3x200 CHOICE DESCEND 1-3, 100 EASY, 4x50 FAST, 100 EASY)
STROKE-SPRINT
8x(100 CHOICE FAST, 25 EASY) // 8x(50 CHOICE FAST, 25 EASY) // 8x25 KICK FAST

THU
WARMUP
400 CHOICE // 3x(25 SCULL, 50 DRILL, 75 SWIM, 100 KICK) // 300 PULL BREATH CONTROL
DISTANCE
400 SWIM OR PULL NEGATIVE SPLIT // 4x100 CHOICE // 400 CHOICE // 8x50 EASY-FAST BY 50, USE BLOCKS // 200 KICK MODERATE
STROKE-SPRINT
2x(200 MODERATE, 2x100 CHOICE, 3x50 FAST, 50 EASY)

FRI
WARMUP
400 CHOICE // 2x(50 SCULL, 100 DRILL, 150 KICK, 200 PULL)
DISTANCE
4x100 IM // 3x200 PULL DESCEND 1-3 // 2x300 #1=EASY, #2=FAST
STROKE-SPRINT
12x50 DESCEND 1-3, 4-6, 7-9, 10-12 // 200 MODERATE // 12x25 FAST // 200 MODERATE // 8x25 KICK FAST