WORKOUTS WEEK 30

SUN
WARMUP
400 CHOICE // 8x100 ODD=50 KICK-50 DRILL, EVEN=50 SWIM-50 KICK
DISTANCE
3x(300 PULL DESCEND 1-3, 200 IM, 100 EASY)
STROKE-SPRINT
3x(100 PULL MODERATE, 6x50 CHOICE @ 1:00-1:30, 100 EASY)

MON
WARMUP 
400 CHOICE // 300 FREE HEAD UP-HEAD DOWN BY 25 // 300 KICK // 300 PULL BREATH CONTROL
DISTANCE
10x100 CHOICE // 16x50 FREE SHORT REST INTERVAL // 2x200 DESCEND 1-2
STROKE-SPRINT
4x50 CHOICE // 300 PULL // 8x50 CHOICE // 300 PULL // 4x50 CHOICE

TUE
WARMUP
400 CHOICE // 3x(200=SCULL-SWIM-DRILL-SWIM BY 50, 2x50 KICK FAST)
DISTANCE
200 IM // 400 PULL // 600 NEGATIVE SPLIT // 400 PULL // 200 IM
STROKE-SPRINT
6x(100 CHOICE FAST, 50 EASY SAME INTERVAL) // 4x(50 CHOICE FAST (BLOCKS), 50 EASY)

WED
WARMUP
400 CHOICE // 200 KICK // 2x(150 PULL, 2x50 DISTANCE PER STROKE)
DISTANCE
20x100 INTERVAL=T2000/20+:10 // 100 EASY
STROKE-SPRINT
3x(100 CHOICE FAST, 50 EASY :40 REST, 50 CHOICE FAST, 50 EASY :40 REST) // 200 KICK

THU
WARMUP
400 CHIOCE // 100 DRILL // 200 KICK // 300 PULL // 200 KICK // 100 DRILL
DISTANCE
400 PULL OR SWIM // 3x100 FAST // 400 PULL OR SWIM // 2x100 FAST // 400 PULL OR SWIM // 100 FAST
STROKE-SPRINT
4x150 MID 50 FAST @ 3:00 , 4x100 LAST 50 FAST @ 2:20, 4x75 FIRST 50 FAST @ 2:00, 4x50 ALL FAST @ 1:20

FRI
400 CHOICE // 3x100 KICK // 3x150 DRILL // 3x200 PULL BUILD
DISTANCE
400 CHOICE // 2x50 KICK // 300 CHOICE // 2x50 KICK // 200 CHOICE // 2x50 KICK // 100 CHOICE // 2x50 KICK
STROKE-SPRINT
4x75 CHOICE // 2x50 KICK // 4X50 CHOICE // 2x50 KICK // 4x25 CHOICE // 2x50 KICK