WORKOUTS WEEK 46

SUN
(THROUGH ENTIRE WORKOUT CHOOSE EITHER FIRST OR SECOND INTERVAL)
WARMUP
200 CHOICE // 8x25 FREE @ :30-:45 // 4x50 FREE-STROKE @ :50-1:10 // 4x75 FREE-STROKE-FREE @ 1:10-1:30
ALL SWIM
75 FREE+75 STROKE @ 2:30-2:45 // 50 STROKE+50 FREE @ 1:45-2:00 // 25 FREE+25 STROKE 1:00 REST
100 FREE+50 STROKE @ 2:20-2:40 // 75 FREE+25 STROKE @ 1:40-1:55 // 25 FREE+25 STROKE 1:00 REST
150 FREE @ 2:10-2:35 // 100 STROKE OR IM @ 1:45-2:00 // 25 FREE+25 STROKE 1:00 REST
150 FREE @ 2:10-2:35 // 100 FREE @ 1:20-1:50 // 50 FREE STOP
4x75 #1=ALL FREE, #2=2 FREE-1 STROKE, #3=1 FREE-2 STROKE, #4=ALL STROKE
4x50 STROKE-FREE @ 1:00-1:30 // 4x50 FREE-STROKE @ 1:00-1:30
8x25 WARMDOWN

MON
WARMUP 
400 CHOICE // 2x200 SWIM-PULL BY 200 // 4x100 DRILL-SWIM BY 50 // 2x(200 MOD FREE PULL, 2x100 IM PULL)
DISTANCE
500 DISTANCE PER STROKE // 3x100 BUILD // 400 DISTANCE PER STROKE // 2x100 BUILD // 300 DISTANCE PER STROKE // 100 FAST
STROKE-SPRINT
200 FREE // 2x100 CHOICE FAST // 200 KICK // 6x50 CHOICE FAST // 200 EASY

TUE
WARMUP
300 CHOICE // 200 PULL // 100 KICK // 4x100 LAST 50 EACH REVERSE IM ORDER // 3x(100 KICK, 100 PULL BREATH CONTROL)
DISTANCE
500 FREE 1:00 REST // 100 :05 REST // 400 FREE :50 REST // 2x100 :05 REST // 300 FREE :40 REST // 3x100 :05 REST // 200 FREE :30 REST // 4x100 :05 REST // 100 FREE :20 REST // 5x100 :05 REST
STROKE-SPRINT
400 FREE :50 REST // 100 CHOICE // 300 FREE :40 REST // 2x100 CHOICE // 200 FREE :30 REST // 3x100 CHOICE

WED
WARMUP
4x150 KICK-DRILL-SWIM BY 50 IM ORDER // 4x75 FREE DESCEND 1-4
DISTANCE
400 PULL BREATH CONTROL // 4x100 DESCEND 1-4 // 300 NEGATIVE SPLIT // 3x100 SHORT REST INTERVAL // 250 EVERY 5TH LENGTH NON-FREE // 2x(25 KICK, 25 EASY, 25 FAST, 50 BUILD) // 200 KICK NO BOARD // 4x50 KICK FAST // 100 IM // 4x50 REVERSE IM
STROKE-SPRINT
300 PULL BREATH CONTROL-3, 5 BY 100 // 3x100 DESCEND 1-3 // 250 FAST // 2x125 EASY-FAST BY 125 // 4x50 KICK FAST // 100 IM // 4x25 @ :30

THU
400 CHOICE // 200 KICK // 300 EASY-BREATH CONTROL=5-FAST BY 25 // 200 KICK // 400 PULL DISTANCE PER STROKE
DISTANCE
2x(400 IM OR CHOICE DRILL-SWIM BY 50, 300 FREE FAST, 200 IM OR CHOICE, 100 KICK)
STROKE-SPRINT
2x(300 IM OR CHOICE 25 DRILL-50 SWIM, 200 FREE FAST // 100 KICK IM OR CHOICE NO BOARD)

FRI
400 CHOICE // 4x125=75 KICK-25 DRILL-25 SWIM // 300 PULL
DISTANCE
3x300 FREE DESCEND 1-3 // 4x200 IM OR CHOICE // 5x100 GOOD EFFORT // EASY SWIM
STROKE-SPRINT
300 DRILL-SWIM BY 25 // 3x200 FREE-STROKE BY 50 // 5x100 CHOICE // 10x25 KICK FAST