WORKOUTS WEEK 36

SUN
WARMUP
400 CHOICE // 4x(25 SCULL, 50 DRILL, 75 IM SWITCHING) // 3x100 KICK // 200 PULL
ALL SWIM
3x200 FREE OR CHOICE // 6x100 IM OR CHOICE // 9x50 SPECIALTY

MON
WARMUP
400 CHOICE // 3x300 KICK-DRILL-SWIM BY 100
ALL SWIM
300 FREE // 200 IM // 100 CHOICE
300 CHOICE // 200 FREE // 100 IM
300 IM // 200 CHOICE // 100 FREE
COOL DOWN

TUE
WARMUP
400 CHOICE // 2x(50 SCULL, 100 KICK, 100 DRILL, 200 SWIM)
ALL SWIM
3x300 PULL // 3x150 SWITCH 50 FAST // 8x75 IM SWITCHING

WED
400 CHOICE // 4x(50 KICK, 25 SCULL, 100 DRILL, 75 SWIM) IM ORDER EACH SET
ALL SWIM
4x(200, 150, 50, 50) IM ORDER ON EACH SET OF 50'S
COOL DOWN

THU
WARMUP
400 CHOICE // 100 KICK // 100 BUILD / 100 KICK // 200 IM DRILL-SWIM BY 1/2 LENGTH // 100 KICK // 300 PULL BREATH CONTROL
ALL SWIM
15x100 @ 1:30-2:00 HOLD PACE
COOL DOWN

FRI
WARMUP
400 CHOICE // 3x(200 KICK-DRILL BY 100, 100 SWIM)
ALL SWIM
600 PULL OR SWIM NEGATIVE SPLIT
5x125 SPECIALTY, MID 25 FAST KICK :15-:30 REST
EASY 25
12x50 DESCEND 1-3, 4-6, 7-9, 10-12 SAME STROKE EACH SET OF 3