WORKOUTS WEEK 14

SUN 
400 CHOICE // 2x(50 SCULL-100 DRILL-150 KICK-200 SWIM)
DISTANCE
3x200 DESC 1-3 // 100 KICK // 3x200 EASY-FAST BY 100 // 100 KICK
3x200 FAST // 100 KICK
STROKE-SPRINT
12x100 ODD=EASY, EVEN=FAST // 200 KICK

MON
400 CHOICE // 200 KICK // 200 DRILL // 200 IM // 200 FREE
DISTANCE
5x100 CHOICE MODERATE // 500 PULL // 5x100 CHOICE FAST // 500 FREE
STROKE-SPRINT
10x50=2 BUILD-1FAST // 2x200 PULL BREATH CONTROL
10x25 ODD=EASY, EVEN=FAST // 2x200 FREE-STROKE BY 25

TUE
400 CHOICE
2x(25 SCULL-25 KICK,50 DRILL-50 KICK,75 SWIM-75 KICK, 100 IM-100 KICK)
DISTANCE
400 NEG SPLIT // 4x100 FAST // 400 NEG SPLIT // 3x100 FAST
400 NEG SPLIT // 2x100 FAST // COOL DOWN
STROKE-SPRINT
4x150 LAST 50 FAST // 4x100 LAST 50 FAST // 4x75 LAST 50 FAST
4x50 FAST

WED
400 CHOICE // 3x150 KICK // 3x150=50 FIST-50 PEOPLE PADDLE-50 SWIM
3x150=FLY-BACK-BREAST BY 50
DISTANCE
400 PULL // 3x200 DESCEND 1-3 // 2x200 SHORT REST INT
2x100=EASY-FAST BY 100 // 3x100 SHORT REST INT
STROKE-SPRINT
4x(200 MODERATE // 4x50 PROGRESSIVE EFFORT)

THU
400 CHOICE // 3x(150 KICK-100 DRILL-100 SWIM)
DISTANCE
4x(3x50 CHOICE-DISTANCE PER STROKE // 200 FAST // 100 EASY)
3x100 SHORT REST INT
STROKE-SPRINT
3x(3x50 CHOICE-DISTANCE PER STROKE // 200 FAST * // 100 EASY)
* #1=2x100, #2=4x50, #3=8x25
6x50 KICK SPRINT

FRI
400 CHOICE // 6x100 ODD=SCULL-FIST-PEOPLE PADDLE-SWIM BY 25, EVEN=IM
DISTANCE
100 CHOICE // 50 EASY // 200 CHOICE // 50 EASY
300 CHOICE // 50 EASY // 400 CHOICE // 50 EASY
400 CHOICE // 50 EASY // 300 CHOICE // 50 EASY
200 CHOICE // 50 EASY // 100 CHOICE // 50 EASY
STROKE-SPRINT
3x(2x50 KICK BUILD // 3x100 FAST // 200 PULL EASY)