WORKOUTS WEEK 13 (MEET WEEK)

SUN
WARMUP
400 CHOICE // 8x100 ODD=KICK, EVEN=50 DRILL-50 SWIM
DISTANCE
100, 200, 300, 400 @ :20 REST CHOICE // 400, 300, 200, 100 @ :15 REST CHOICE // 3x50 "THIGH BURNER"
STROKE-SPRINT
3x150 PULL DESCEND 1-3 // 3x50 CHOICE FAST // 100 KICK BUILD // 6x50 KICK FAST // 3x200 CHOICE // 3x50 "THIGH BURNER"

MON
WARMUP
400 CHOICE // 8x150 1, 3, 6, 8=KICK 2, 4, 5, 7=50 SWIM-50 DRILL-50 SWIM
DISTANCE
300, 200, 100 PULL DESCEND 100 SPLITS // 300, 200, 100 IM // 300, 200, 100 FAST
STROKE-SPRINT
300 PULL // 2x100 CHOICE // 4x50 FAST // 8x25 KICK FAST // 2x100 CHOICE // 300 PULL // 6x50 FAST-EASY BY 50

TUE
WARMUP
400 CHOICE // 2x(150 KICK, 3x50 CHOICE) // 200 4-4 TURNS
DISTANCE
3x(300 FREE NEGATIVE SPLIT, 3x100 IM) // 4x100 SHORT REST INTERVAL
STROKE-SPRINT
200 MODERATE // 3x100 CHOICE // 100 MODERATE // 8x50 CHOICE // 200 MODERATE // 12x25 FAST

WED
WARMUP
400 CHOICE // 6x100 ODD=DRILL-SWIM BY 50, EVEN=IM KICK // 300 PULL DISTANCE PER STROKE
DISTANCE
5x200 DESCEND 1-3, 4 EASY, 5 FAST // 10x100 HOLD PACE
STROKE-SPRINT
12x(100 FAST, 50 EASY USING SAME INTERVAL)

THU
WARMUP
400 CHOICE // 6x50 KICK // 3x100 PULL // 300=25 SCULL-25 DRILL-50 SWIM
DISTANCE
400 NEGATIVE SPLIT // 100 EASY // 2x200 PACE // 100 EASY //4x100 SHORT REST INTERVAL // 100 EASY // 200 4-4 TURNS
STROKE-SPRINT
4x125 CHOICE // 50 EASY // 4x75 CHOICE // 50 EASY // 4x25 CHOICE // 50 EASY // 200 4-4 TURNS

FRI
WARMUP
400 CHOICE // 100 DRILL // 200 KICK // 300 PULL DISTANCE PER STROKE // 200 KICK // 100 DRILL
DISTANCE
BROKEN 1650=11, 10, 9,...3, 2, 1 LENGTHS WITH :10 REST AT EACH BREAK // 6x75 IM SWITCHING
STROKE-SPRINT
3x(4x50 GOOD PACE, 1OO EASY, 4x25 FAST) // 4x75 IM SWITCHING