WORKOUTS WEEK 12

SUN
WARMUP
400 CHOICE // 200, 150, 100, 50 KICK INCREASE INTENSITY // 300 DRILL-SWIM BY 25 // 200 PULL DISTANCE PER STROKE
DISTANCE
400 NEGATIVE SPLIT // 3x50 FAST SHORT REST INTERVAL // 300 NEGATIVE SPLIT // 3x50 FAST LONG REST INTERVAL // 200 NEGATIVE SPLIT // 3x50 FAST SHORT REST INTERVAL // 100 NEGATIVE SPLIT // 3x50 FAST LONG REST INTERVAL 
STROKE-SPRINT
3x(3x100 CHOICE DESCEND 1-3, 3x50 FAST @ 1:00)

MON
WARMUP
400 CHOICE // 4x200 KICK-SCULL-CATCHUP-SWIM BY 50 // 3x100 PULL DISTANCE PER STROKE
DISTANCE
3x100 CHOICE DESCEND 1-3 // 3x200 IM DESCEND 1-3 // 3x300 CHOICE DESCEND 1-3
STROKE-SPRINT
4x(100 CHOICE FAST, 50 EASY) // 6x(50 CHOICE FAST, 25 EASY)

TUE
WARMUP
400 CHOICE // 200 KICK // 200 PULL BREATH CONTROL // 200 KICK // 200 SWIM DISTANCE PER STROKE
DISTANCE
3x200 2 MODERATE-1 FAST // 50 KICK EASY // 3x200 1 MODERATE-2 FAST // 50 KICK EASY // 3x200 FAST // 50 KICK EASY
STROKE-SPRINT
3x100 DESCEND 1-3 // 3x100 50 EASY-50 FAST // 3x100 FAST // 9x75 KICK-DRILL-SPRINT BY 25

WED
WARMUP
400 CHOICE // 4x250 100 KICK-150 ALTERNATE 25 DRILL, 25 SWIM
DISTANCE
400 EASY // 300 MODERATE // 200 MODERATE // 100 FAST // 300 EASY // 200 MODERATE // 100 FAST // 200 MODERATE // 100 FAST // 100 EASY
STROKE-SPRINT
2x(75 EASY, 100 FAST, 75 EASY, 2x50 FAST @ 1:00, 75 EASY, 3x25 FAST @ :30-:45)

THU
WARMUP
400 CHOICE // 400 KICK // 300 DRILL-SWIM BY 25 // 200 PULL
DISTANCE
3x(3x100 DESCEND 1-3, 200 PULL NEGATIVE SPLIT, 2x50 FAST)
STROKE-SPRINT
2x(3x100 CHOICE DESCEND 1-3, 200 PULL, 2x50 CHOICE FAST) // 200 KICK

FRI
WARMUP
400 CHOICE // 8x75 KICK-SWIM-PULL BY 25 // 200 PULL MODERATE
DISTANCE
18x100 IN SETS OF 6, SUBTRACT :05 FROM INTERVAL OF EACH SET
STROKE-SPRINT
3x(2x50 FAST, 25 EASY) // 4x(4x25 CHOICE LONG REST INTERVAL)