WORKOUTS WEEK 31 (WORK GOOD STARTS, LEGAL TURNS, ETC) 

SUN
WARMUP
400 CHOICE // 400 IM KICK // 300 4-4 TURNS // 300 PULL BREATH CONTROL
DISTANCE
3X300 DESCEND 1-3 // 4x200 IM or NEGATIVE SPLIT // 5x100 SHORT REST INTERVAL
STROKE-SPRINT
150 MODERATE // 50 FAST // 150 MODERATE // 2x50 FAST // 150 MODERATE // 3x50 FAST // 6X50 KICK FAST

MON
WARMUP
400 CHOICE // 3x(100 KICK, 100 DRILL-SWIM BY 1/2 LENGTH) // 200 PULL BUILD
DISTANCE
500 CHOICE // 400 IM // 300 PULL // 300 CHOICE // 200 IM // 100 FAST
STROKE-SPRINT
3x100 LAST 25 SPECIALTY // 3x50 @ 1:00-1:30 SPRINT FIRST 25 // 3X100 SPRINT MID 50 // 3x50 @ 1:00-1:30 SPRINT LAST 25 // 200 COOL DOWN

TUE
WARMUP
400 CHOICE // 6x50 KICK // 4x100 PULL DESCEND 1-4
DISTANCE
400 MODERATE // 2X200 NEGATIVE SPLIT // 300 MODERATE-FAST // 3X100 DESCEND 1-3 // 200 FAST // 4x50 FAST
STROKE-SPRINT
3x(3x100 TUMBLE TURNS, 50 FAST-EASY BY 25 :30-:45 REST, 50 MODERATE :30-:45 REST, 50 EASY-FAST BY 25 :30-:45 REST)

WED
WARMUP
400 CHOICE // 3x200 IM KICK-DRILL-SWIM BY 200 // 2x100=25 SCULL-25 PEOPLE PADDLE-50 DISTANCE PER STROKE
DISTANCE
400, 300, 200, 100 DESCEND 100 SPLITS // 300, 200, 100 EVEN SPLITS // 200, 100 FAST
STROKE-SPRINT
4x100 CHOICE :20 REST // 50 EASY // 4x75 CHOICE :30 REST // 50 EASY // 4x50 CHOICE :40 REST // 50 EASY // 4x25 CHOICE :50 REST // 50 EASY

THU
WARMUP
400 CHOICE // 4x150 KICK-DRILL-SWIM BY 50 // 200 PULL DISTANCE PER STROKE
DISTANCE
5x200 :15-:20 REST // 5x100 SHORT REST INTERVAL // 200 4-4 TURNS
STROKE-SPRINT
5X100 :30-1:00 REST // 6x50 DESCEND 1-3, 4-6 @ 1:30 // 6x25 SPRINT // COOL DOWN

FRI
WARMUP
400 CHOICE // 200 KICK // 200 DRILL-SWIM BY 1/2 LENGTH // 200 PULL BREATH CONTROL
DISTANCE
500 MODERATE // 400 FAST // 300 MODERATE // 200 FAST // COOL DOWN
STROKE-SPRINT
2x100 FAST @ 3:00 // 50 EASY // 3x50 FAST @ 2:00 // 50 EASY // 4x25 FAST @ 1:00 // 50 EASY // 4x50 KICK SPRINT // COOL DOWN