WORKOUTS WEEK 27

SUN
WARMUP
400 CHOICE // 100 "SOCIAL" KICK // 100 DRILL-SWIM BY 1/2 LENGTH // 200 "SOCIAL" KICK // 100 DRILL-SWIM BY 1/2 LENGTH // 300 PULL
DISTANCE
5x200 DESCEND INTERVAL :05 EACH 200 // 4x100 LAST 25, 50, 75, ALL FAST // 300 PULL BUILD
STROKE-SPRINT
5x100 CHOICE // 6x75=25 EASY, 50 YOUR STROKE // 7x50 CHOICE FAST 

MON
WARMUP
400 CHOICE // 4x50=25 SCULL, 25 FLY KICK ON BACK // 4x100=50 DRILL, 50 BUILD // 4X150 PULL=25 DISTANCE PER STROKE, 100 FAST, 25 DISTANCE PER STROKE
DISTANCE
800 GET TIME // 100 EASY // 800 (TRY TO BEAT TIME) // 100 EASY
STROKE-SPRINT
3x(200 CHOICE, 50 EASY, 100 CHOICE, 50 EASY, 50 CHOICE, 50 EASY)

TUE
WARMUP
400 CHOICE // 2x150 KICK // 2x150=50 FIST, 50 PEOPLE PADDLE, 50 DISTANCE PER STROKE // 2x150 IM BY 50, DROP WORST STROKE
DISTANCE
3x200 DESCEND 1-3 // 2x200 SHORT REST INTERVAL // 2x100 EASY-FAST BY 100 // 3x100 SHORT REST INTERVAL // 300 KICK
STROKE-SPRINT
3x(200 PULL MODERATE, 4x50=FIRST 1/3, 2/3, ALL, ALL FAST) // 300 KICK

WED
WARMUP
400 CHOICE // 6x100=KICK, DRILL, KICK, DISTANCE PER STROKE, KICK, DRILL BY 100
DISTANCE
4x300 PULL DESCEND 1-4 // 4x250 CHOICE=50 EASY, 75 FAST, 25 EASY, 100 FAST
STROKE-SPRINT
4x250 CHOICE=100 FAST, 50 EASY, 75 FAST, 25 EASY // 4x(2x50 FAST, 50 EASY) // 200 KICK

THU
WARMUP
400 CHOICE // 5x200 ODD=KICK, DRILL, SWIM, KICK BY 50 EVEN=PULL
DISTANCE
400 BUILD // 4x100 SHORT REST INTERVAL // 400 BUILD // 4x100 FAST // 400 BUILD
STROKE-SPRINT
2x(2x50 BUILD, 2x200 BROKEN :10 AT 50'S, 100 PULL) // 4x50 KICK

FRI
WARMUP
400 CHOICE // 3x100 KICK // 3x100=SCULL, FIST, PEOPLE PADDLE, SWIM BY 25 / 3x100 PULL DESCEND 1-3
DISTANCE
400 IM // 50 EASY // 2x200 CHOICE // 1x50 EASY // 4x100 SHORT REST INTERVAL // 1x50 EASY // 400 CHOICE // 50 EASY
STROKE-SPRINT
9x100 CHOICE DESCEND 1-3, 4-6, 7-9 // 100 EASY // 9x50 FAST // 50 EASY