WORKOUTS WEEK 09 (MEET WEEK)

SUN
ALL SWIM
400 CHOICE // 400 FREE // 300 KICK CHOICE
6x50 KICK DESCEND 1-3, 4-6 @ 1:00
600 PULL BREATH CONTROL 3, 5 BY 50
400 IM DRILL // 2x200 CHOICE @ :30 REST // 2x100 CHOICE @ :30 REST // BLOCK STARTS // 200 EASY

MON
MEET SWIMMERS
800 SWIM // 400 KICK
10x2 TURN (MID-POOL START) 50's @ 1:00 EVERYTHING INSIDE FLAGS=FAST // 100 EASY
5x100 DRILL-SWIM BY 50 @ 1:50 // 16x25 @ :40 3,5,7,11,15 FAST BLOCKS // 200 EASY
OTHERS
400 FREE // 400 DRILL
4x(200 IM, 3x50*) *=FLY ON FIRST SET, BACK ON SECOND SET, ETC
900 PULL=300 EASY-FAST-EASY BY 100, 300 EASY-FAST-EASY BY 50, 300 EASY-FAST-EASY BY 25
200 EASY

TUE
MEET SWIMMERS
400 SPECIALTY DRILL-SWIM BY 50 // 400 KICK // 400 CHOICE
4x200 BROKEN 100 :10 REST, 150 :10 REST, @ 4:30 // 200 EASY // 4x100 DRILL @ 2:00 // 100 EASY
OTHERS
400 SWIM // 400 KICK // 400 DRILL
4x300 @ 4:30 NEGATIVE SPLIT
12x50 3 CHOICE FAST-1 KICK // 8x25 @ :30 ODD=WORST STROKE EVEN=FLY
200 EASY

WED
MEET SWIMMERS
1000 CHOICE // 8x125 SPECIALTY-LAST 25 FAST @ 2:30 // 200 EASY
4x25 FROM BLOCKS 1/2 LENGTH FAST-1/2 LENGTH EASY // 200 EASY
OTHERS
400 IM DRILL // 400 CHOICE // 400 PULL // 6x50 CHOICE FAST @1:10
3x(200 IM @ 3:15, 2x100 SPECIALTY @ 1:45, 4x50 IM ORDER @1:00) // 100 EASY

THU
MEET SWIMMERS
300 SWIM // 300 KICK // 300 DRILL // 300 SWIM
5x100 KICK=50 BUILD :05 REST, 25 FAST :05 REST, 25 FAST @ 2:30
8x2 TURNS 50's @ 1:00 FAST INSIDE FLAGS // 200 EASY
4x25 FROM BLOCKS 1/2 LENGTH FAST-1/2 LENGTH EASY // 200 EASY
OTHERS
5x200 SWIM-CHOICE-KICK-DRILL-50 SCULL,50 SWIM
500 PULL @ 7:00 // 400 IM @6:00 // 300 PULL @ 4:30 // 200 IM @ 3:00 // 100 FOR TIME
5x150 BUILD-EASY-BUILD @ 2:20 // 150 EASY

FRI
MEET SWIMMERS
LONG MEET WARM-UP (WARM-UP, KICK, PULL, PACE WORK, EASY) 1200-1800 YARDS
OTHERS
400 FREE // 400 CHOICE
8x50 FLY @ 1:05 // 300 PULL // 8x50 BK @ 1:05 // 300 PULL // 8x50 BR @ 1:05 // 300 PULL // 8x50 FR @ :55 // 300 PULL
200 EASY