WORKOUTS WEEK 34

SUN
WARMUP
400 CHOICE // 400 KICK // 300 PULL // 200 DRILL-SWIM BY 1/2 LENGTH
DISTANCE
500 PULL OR SWIM // 100 EASY // 400 FREE OR IM // 100 EASY // 300 CHOICE // 100 EASY // 200 FREE OR IM // 100 EASY // 100 FAST // 100 EASY
STROKE-SPRINT
400 PULL DISTANCE PER STROKE // 4x(100 CHOICE FAST @ 2:00-2:30, 50 EASY @ 2:00) // 100 KICK

MON
WARMUP
400 CHOICE // 4x(100 KICK, 75 DRILL, 25 SWIM)
DISTANCE
600 CHOICE // 2x300 CHOICE // 3x200 CHOICE // 100 EASY
STROKE-SPRINT
200 PULL // 2x100 LAST 25 SPECIALTY // 4x50 START FAST // 2x100 WORK TURNS // 200 COOL DOWN

TUE
WARMUP
400 CHOICE
DISTANCE
6x50 KICK // 6x100 PULL // 400 MODERATE // 2x200 NEGATIVE SPLIT // 300 MODERATE-FAST // 3x100 DESCEND 1-3 // 200 FAST // 4X50 FAST
STROKE-SPRINT
4x150 ODD=25 SCULL, 50 DRILL, 75 SWIM EVEN=KICK // 3x(3x100 EASY, 3x50 #1=EASY-FAST #2=SPRINT MIDDLE #3=FAST-EASY)

WED
WARMUP 
400 CHOICE // 3x200 IM KICK-DRILL-SWIM BY 200 // 3x100 25 SCULL-25 PEOPLE PADDLE-50 DISTANCE PER STROKE
DISTANCE
3x(400 CHOICE, 4x50 CHOICE)
STROKE-SPRINT
2x(100 BUILD, 100 CHOICE FAST, 100 BUILD, 75 CHICE FAST, 100 BUILD, 50 CHOICE FAST, 100 BUILD, 25 CHOICE FAST)

THU
WARMUP
300 FREE // 3x100 IM :20 REST // 400 PULL DISTANCE PER STROKE
ALL SWIM
2x200 PULL (PADDLES IF YOU HAVE THEM) MODERATE @ 3:30-4:00 // 4x100 PULL STROKE FAST @ 2:30 // 400 KICK CHOICE // 6x50 KICK FAST @ 2:00 // 6x100 STROKE MAX FAST @ 3:00-5:00 // 200 EASY

FRI
ALL SWIM
300 CHOICE // 300 KICK // 4x200 FREE MODERATE @ 3:15-3:30 // 8x100 STROKE MODERATE-FAST @ 2:00 // 16x50 STROKE FAST @ 1:00-1:30 // 300 DISTANCE PER STROKE