WORKOUTS WEEK 45 

SUN
WARMUP
400 CHOICE // 2x(400 IM=50 KICK-25 DRILL-25 SWIM EACH STROKE, 200 PULL)
DISTANCE
300 PULL // 3x200 CHOICE // 300 PULL // 3x100 CHOICE // 300 PULL // 3x50 CHOICE
STROKE-SPRINT
200 PULL // 4x100 CHOICE // 200 PULL // 4x50 CHOICE // 200 PULL // 4x25 CHOICE 

MON
WARMUP
400 CHOICE // 3x(100 KICK, 100 IM DRILL, 200 IM SWIM)
DISTANCE
2x(400 PULL NEGATIVE SPLIT, 4x100 SHORT REST INTERVAL, 4x50 STROKE OR KICK)
STROKE-SPRINT
3x(2x100 FAST, 100 EASY) // 3x(3x50 FAST, 50 EASY)

TUE
WARMUP
400 CHOICE // 4x250=100 KICK-50 DRILL-100 IM
DISTANCE
2x(300, 3x100 SWIM OR IM, 300, 3x50 KICK)
STROKE-SPRINT-MEET PEOPLE
5x100 CHOICE DESCENT 1-3, 4 EASY, 5 FAST // 7x50 DESCEND 1-3, 4 EASY, DESCEND 5-7 // 12x25 KICK-FAST-EASY BY 25

WED
WARMUP
400 CHOICE
25, 50, 75, 100, 75, 50, 25 KICK CHOICE // 200 DRILL-SWIM BY 1/2 LENGTH // 300=25 EASY-25 BREATH CONTROL(5)-25 FAST
DISTANCE
300 PULL // 200 BUILD CHOICE // 3x100 DESCEND 1-3 // 6x50 LAST 25 FAST // 3x100 DESCEND 1-3 // 200 BUILD CHOICE // 300 PULL
STROKE-SPRINT-MEET POEPLE
200 BUILD // 3x100 DESCEND 1-3 // 3x50 LAST 25 FAST // 6x25 KICK FAST (MEET PEOPLE SWIM DOWN) // 3x50 CHOICE FAST // 3x100 DESCEND 1-3 // 200 BUILD

THU
WARMUP
400 CHOICE // 600 KICK-DRILL-SWIM BY 50 // 4x100 PULL DISTANCE PER STROKE
DISTANCE
12x100 @ MILE PACE +:10 // 12x50 3 FAST-1 EASY // 12x25 SHORT REST INTERVAL
STROKE-SPRINT-MEET POEPLE
10x(50 BUILD, 50 FAST, 25 EASY) // 12x25 HEAD UP-NO BREATH-EASY BY 25

FRI
WARMUP
400 CHOICE // 900 CONTINUOUS=50 KICK-25 DRILL-75 SWIM-50 PULL
DISTANCE
400 PULL GET TIME=T // 2x200 IM INTERVAL=1/2T+:20 // 4x100 IM INTERVAL=1/4T+:15 // 400 PULL // 2x200 FREE INTERVAL=1/2T+:15 // 4x100 FREE INTERVAL=1/4T+:10
STROKE-SPRINT-MEET POEPLE
2x(200 MODERATE, 2x100 FAST, 50 EASY) // 3x(100 MODERATE, 2x50 FAST, 25 EASY) MEET POEPLE GO 1x & 2x