WORKOUTS WEEK 38

SUN
WARMUP
400 CHOICE // 300 KICK // 6x50 DRILL-SWIM BY 50 // 300 PULL DISTANCE PER STROKE
ULTRA-DISTANCE
800 GOOD PACE // 50 EASY // 2x(400 DESCEND, 50 EASY) // 4x100 SHORT REST INTERVAL
DISTANCE
4x(200 GOOD PACE, 50 EASY) // 4x(100 GOOD PACE, 50 EASY) // 4x100 SHORT REST INTERVAL
STROKE-SPRINT
6x(100 SPECIALTY, 50 EASY) // 100 KICK // 6x(50 SPECIALTY, 25 EASY) // 100 KICK // 6x25 SPECIALTY

MON
WARMUP
100 FREE EASY // 200 IM KICK-DRILL BY 25 // 300 KICK // 400 DRILL-SWIM BY 25 // 5x100 GOOD PACE
DISTANCE
600 DISTANCE PER STROKE // 3x200 FREE-IM-FREE // 4x150 100 FREE-50 IM ORDER
STROKE-SPRINT
2x(200 PULL, 3x100 STROKE-FREE-STROKE, 4x50 CHOICE)

TUE
WARMUP
400 CHOICE // 4x50 KICK // 4x100 DRILL-SWIM BY 25 // 200 PULL BREATH CONTROL
DISTANCE
500 FREE BUILD // 3x100 :15 REST // 400 FREE NEGATIVE SPLIT // 2x100 :10 REST // 300 FREE DISTANCE PER STROKE // 100 FAST
STROKE-SPRINT
400 FREE DISTANCE PER STROKE // 3x100 CHOICE :20 REST // 300 FREE DISTANCE PER STROKE // 2x100 CHOICE :20 REST // 200 FREE DISTANCE PER STROKE // 100 CHOICE FAST

WED
WARMUP
300 CHOICE // 300 4-4TURNS // 300 TUMBLE TURNS
DISTANCE 
5X100 KICK // 500 NEGATIVE SPLIT // 5x100 PULL // 500 NEGATIVE SPLIT // 5x100 IM
STROKE-SPRINT
3X100 KICK // 300 NEGATIVE SPLIT // 3x100 PULL STROKE // 300 NEGATIVE SPLIT // 3x100 IM

THU
WARMUP
400 CHOICE // 3x100 KICK // 3x100 DRILL-SWIM BY 25
DISTANCE
2x(200 BROKEN @ 50 BY :05, 200 EASY, 200 BROKEN @ 100 BY :10, 200 EASY, 200 STRAIGHT, 200 EASY)
STROKE-SPRINT
SAME AS ABOVE CHOICE STROKE

FRI
400 CHOICE / 2x(3x100 DRILL-SWIM BY 25, 4x50 KICK)
DISTANCE
2x(250 PULL EVERY 3RD 25 FAST, 2x150 LAST 50 FLY, 4x75 CHOICE 25 BUILD-50 FAST)
STROKE-SPRINT
2x(200 PULL EVERY 3RD 25 FAST, 2x150 LAST 50 CHOICE, 4x50 CHOICE 25 BUILD-25 FAST)