WORKOUTS WEEK 11

SUN
WARMUP
400 CHOICE // 2x150 TUMBLE TURNS (SUBMERGED TURNS) // 3x100 KICK // 300 4x4 TURNS // 200 DISTANCE PER STROKE
DISTANCE
3X200 PULL DESCEND 1-3 // 3x100 SHORT REST INTERVAL // 3x200 CHOICE DESCEND 1-3 // 6x50 WORK TURNS
STROKE-SPRINT
6x100 2 FAST-1 EASY // 9x50 2 FAST-1 EASY // 12x25 2 FAST-1 EASY // 4x25 MID-POOL START

MON
WARMUP
400 CHOICE // 3x100 KICK // 3x100 DRILL-SWIM BY 25 // 3x100 PULL
DISTANCE
3x500 DESCEND 1-3 // 100 EASY // 4x100 FAST // 100 EASY
STROKE-SPRINT
4x(100 FAST, 50 EASY, 75 FAST, 50 EASY, 50 FAST, 50 EASY)

TUE
WARMUP
400 CHOICE // 5x200 DRILL-KICK-PULL-KICK-SWIM BY 200
DISTANCE
3x400 CHOICE // 100 EASY // 4x100 FAST // 100 EASY
STROKE-SPRINT
4x100 CHOICE // 100 EASY // 2x(5x50 CHOICE, 50 EASY) // 10x25 SPRINT

WED
WARMUP
400 CHOICE // 4x250=75 DRILL-100 KICK-75 SWIM // 200 PULL DISTANCE PER STROKE
DISTANCE
4x300 DESCEND 1-4 // 100 EASY // 4x100 FAST // 100 EASY
STROKE-SPRINT
4x100=1 DRILL, 1 BUILD, 2 FAST // 50 EASY // 4x75=1 DRILL, 1 BUILD, 2 FAST // 50 EASY // 4x50=1 DRILL, 1 BUILD, 2 FAST // 50 EASY // 4x25=1 DRILL, 1 BUILD, 2 FAST // 50 EASY // 4x100 SPRINT KICK

THU
WARMUP
400 CHOICE // 4x150 DRILL-BUILD-SWIM BY 50 // 300 PULL BREATH CONTROL
DISTANCE
6x200 DESCEND 1-3, 4-6 // 100 EASY // 5x100 FAST // 100 EASY
STROKE-SPRINT
5x100 SPECIALTY // 4x100 IM // 3x100 SPECIALTY // 2x100 IM // 100 EASY

FRI
WARMUP
400 CHOICE // 16x75= 4 KICK-4 DRILL-4 KICK-4 SWIM
DISTANCE
10x100 GOOD PACE // 100 EASY // 5x100 FAST // 100 EASY
STROKE-SPRINT 
3x100 PULL DISTANCE PER STROKE // 6x50 EASY-FAST BY 50 // 12x25=3 FAST-1 EASY // 6x50 FAST // 300 KICK