WORKOUTS WEEK 50

SUN
WARMUP
400 CHOICE // 300 "HELPING HAND" KICK // 4x50 DRILL // 4x100=75 FIST-25 OPEN
DISTANCE
400 CHOICE // 2x200 BUILD // 3x(200 @ :30 REST, 2x100 @ :15 REST)
STROKE-SPRINT
200 DISTANCE PER STROKE // 2x100 CHOICE FAST // 2x(100 DISTANCE PER STROKE, 4x50 CHOICE FAST) // 16x25 ODD=FAST EVEN=EASY

MON
WARMUP
400 CHOICE // 400 "SOCIAL" KICK // 4x100 DRILL-SWIM BY 1/2 LENGTH // 300 PULL BREATH CONTROL
ALL SWIM
10 MINUTE STRAIGHT SWIM // 3x100 DESCEND 1-3 // 100 EASY // 2x100 DESCEND 1-2 // 100 EASY // 100 FAST // 100 EASY // 200 KICK

TUE
WARMUP
400 CHOICE // 400 REVERSE IM KICK-SWIM-DRILL-SWIM BY 25 // 200 BUILD
DISTANCE
400 MODERATE // 4x100 DESCEND 1-4 // 400 IM // 4x100 KICK // 400 FREE FAST // 4x100 CHOICE
STROKE-SPRINT
200 MODERATE // 2X100 CHOICE // 200 IM // 2x100 KICK // 200 FREE FAST // 2x100 CHOICE // 16x25 KICK FAST-EASY BY 25

WED
WARMUP
400 CHOICE // 300 DRILL-SWIM BY 1/2 LENGTH // 3x100 KICK // 200 PULL
DISTANCE
3x(3x200 DESCEND 1-3, 4x25 FAST)
STROKE-SPRINT
3x(3x100 DESCEND 1-3, 4x50 LONG REST, 2x25 FAST-EASY BY 25)

THU
WARMUP
400 CHOICE // 3x(100 KICK, 50 DRILL, 100 IM)
DISTANCE
2x(300 PULL, 3x100 CHOICE, 3OO PULL, 3x50 CHOICE) // 300 COOL DOWN
STROKE-SPRINT
10x(50 FAST, 25 EASY) // 200 KICK // 10x(50 FAST, 25 EASY)

FRI
WARMUP
400 CHOICE // 400 KICK // 200 DRILL-SWIM BY 1/2 LENGTH // 200 PULL
DISTANCE
5x200 ODD=FREE EVEN=IM OR STROKE // 4x(100 IM, 75 FREE, 50 FAST CHOICE, 25 EASY)
STROKE-SPRINT
5x100 CHOICE // 4x(100 FAST CHOICE, 75 EASY, 50 FAST CHOICE, 25 EASY)