WORKOUTS WEEK 44

SUN
WARMUP
400 CHOICE // 3x100 KICK // 4x75 DRILL-SWIM BY 1/2 LENGTH // 2x150 PULL BUILD
ALL SWIM
2x200 @ 3:30, 4:00, OR 4:30 // 4x100 @ 2:00, 2:30, OR 3:00 
8x50 @ 1:00, 1:30, OR 2:00 FROM BLOCKS
CHOICE ON ALL - ALL GOOD EFFORT

MON
WARMUP
400 CHOICE // 4x(75 KICK, 50 DRILL, 50 SWIM) // 300 PULL BREATH CONTROL
DISTANCE
3x400 #1=LAST 100 FAST, #2=LAST 200 FAST, #3=LAST 300 FAST, #4=FAST 
4x100 FAST FROM BLOCKS
STROKE-SPRINT
6x(75 CHOICE, 25 EASY, 25 KICK FAST, 25 EASY) 
4x(50 EASY, 75 FAST, 25 EASY) FROM BLOCKS

TUE
WARMUP
400 CHOICE // 6x150 ODD=25 SCULL-50 DRILL-75 SWIM EVEN=KICK BUILD
DISTANCE
400 EASY PULL // 2x200 BUILD // 300 MODERATE // 2x150 NEGATIVE SPLIT // 200 MODERATE-FAST // 2x100 BUILD // 100 FAST // 2x50 FAST // 8x25 ALTERNATE HEAD UP & NO BREATH
STROKE-SPRINT
300 MODERATE // 2x150 NEGATIVE SPLIT // 200 MODERATE FAST // 2x100 BUILD // 100 FAST 
2x50 FAST FROM BLOCKS // 8x25 ODD=FROM BLOCKS

WED
WARMUP
400 CHOICE // 12x100=1 KICK, 3 DRILL, 1 KICK, 3 SWIM, 1 KICK, 3 PULL
DISTANCE
2x(300 NEGATIVE SPLIT DISTANCE PER STROKE, 4x75 BUILD) 
2x(200 NEGATIVE SPLIT DISTANCE PER STROKE, 4x50 FAST) FROM BLOCKS
STROKE-SPRINT
5X100 1, 3, 5 FAST // 6x50 CHOICE LONG REST 
8x25 ODD=FROM BLOCKS EVEN=KICK // COOL DOWN

THU
WARMUP
400 CHOICE // 2x(150 KICK, 100 FIST-PEOPLE PADDLE BY 25, 50 SWIM) // 300 PULL BREATH CONTROL
DISTANCE
3x300 DESCEND 1-3 SWIM // 3x200 DESCEND 1-3 PULL // 3x100 DESCEND 1-3 CHOICE 
3x50 DESCEND 1-3 FROM BLOCKS
STROKE-SPRINT
2x(3x100 CHOICE, 8x25 @ :30 ODD=FROM BLOCKS) // 4x25 KICK SPRINT

FRI
WARMUP
400 CHOICE // 5x200 ODD=DISTANCE PER STROKE-SWIM BY 50 EVEN=KICK
DISTANCE
5x100 PULL // 100 EASY // 5x100 CHOICE // 100 EASY 
5x100 FAST FROM BLOCKS // 100 EASY
STROKE-SPRINT
2x(5x100 50 FAST-50 EASY FROM BLOCKS, 6x25 KICK SPRINT)