WORKOUTS WEEK 49

SUN
WARMUP
400 CHOICE // 400 IM KICK // 300 4-4 TURNS // 300 PULL
DISTANCE
3x300 DESCEND 1-3 // 4x200 IM OR NEGATIVE SPLIT // 5x100 SHORT REST INTERVAL // COOL DOWN
STROKE-SPRINT
150 MODERATE // 50 FAST // 150 MODERATE // 2x50 FAST // 150 MODERATE // 3x50 FAST // 16x50 KICK FAST

MON
WARMUP
400 CHOICE // 4x(100 KICK, 100 DRILL-SWIM BY 25) // 200 PULL BUILD
DISTANCE
500 CHOICE // 400 IM // 300 PULL // 300 CHOICE // 200 IM // 100 FAST
STROKE-SPRINT
3x100 LAST 25 SPECIALTY // 3x50 @ 1:00-1:30 SPRINT FIRST 25 // 3x100 SPRINT IN-OUT OF FLAGS // 3x50 @ 1:00-1:30 SPRINT LAST 25 // 200 COOL DOWN

TUE
WARMUP
400 CHOICE // 6x50 KICK // 6x100 PULL DESCEND 1-3, 4-6
DISTANCE
400 MODERATE // 2x200 NEGATIVE SPLIT // 300 MODERATE-FAST // 3x100 DESCEND 1-3 // 200 FAST // 4x50 FAST TUMBLE TURNS // 200 4-4 TURNS
STROKE-SPRINT
3x(3x100 TUMBLE TURNS, 50 FAST-EASY BY 25, 50 SPRINT TURNS, 50 EASY-FAST BY 25)

WED
WARMUP
400 CHOICE // 3x200 IM KICK-DRILL-SWIM BY 200 // 3x100=25 SCULL-25 PEOPLE PADDLE-50 DISTANCE PER STROKE
DISTANCE
400, 300, 200, 100 DESCEND 100 SPLITS // 300, 200, 100 EVEN SPLITS // 200, 100 FAST
STROKE-SPRINT
4x(100 CHOICE, 25 EASY) // 4x(75 CHOICE, 25 EASY) // 4x(50 CHOICE, 25 EASY) // 4x(25 CHOICE, 25 EASY)

THU
WARMUP
400 CHOICE // 4x150 KICK-DRILL-SWIM BY 50 // 4x100 PULL
DISTANCE
5x200 @ :15-:30 REST // 5x100 SHORT REST INTERVAL // 200 4-4 TURNS
STROKE-SPRINT
5x100 @ :30-1:00 REST // 6x50 DESCEND 1-3, 4-6 // 7x25 FINISH FAST // COOL DOWN

FRI
WARMUP
400 CHOICE // 300 KICK // 300 DRILL-SWIM BY 50 // 300 PULL BREATH CONTROL
DISTANCE
500 MODERATE // 400 FAST // 300 MODERATE // 200 FAST // COOL DOWN
STROKE-SPRINT
2x(100 FAST, 25 EASY) // 3x(50 FAST, 25 EASY) // 4x(25 FAST, 25 EASY) // 8x25 KICK SPRINT // COOL DOWN