WORKOUTS WEEK 51

SUN
WARMUP
400 CHOICE // 3x300 KICK-DRILL-SWIM BY 100
DISTANCE
300 FREE // 200 CHOICE // 100 IM // 300 IM // 200 FREE // 100 CHOICE // 300 CHOICE // 200 IM // 100 FREE
STROKE-SPRINT
2x(3x100 FAST-25 EASY, 4x50 FAST-25 EASY, 4x25 FAST-25 EASY)

MON
WARMUP
400 CHOICE // 2x(50 SCULL, 100 KICK, 100 DRILL, 200 SWIM)
DISTANCE
3x300 DESCEND 1-3 // 3x150 SWITCH 50 FAST // 8x75 IM SWITCHING // 200=BROKEN :05 AT EACH 50
STROKE-SPRINT
3x150 SWITCH 50 FAST // 8x75 IM SWITCHING // 10x50 ODD=CHOICE FAST EVEN=25 KICK FAST-25 KICK EASY

TUE
WARMUP
400 CHOICE // 3x(200 KICK-DRILL BY 100, 100 SWIM)
DISTANCE
600 FREE PULL OR SWIM NEGATIVE SPLIT // 5x125 SPECIALTY MIDDLE 25 KICK // 25 EASY // 12x50 DESCEND CHOICE
STROKE-SPRINT
2x300 PULL MODERATE // 5x125 SPECIALTY MIDDLE 25 KICK // 25 EASY // 12x50 DESCEND CHOICE

WED
WARMUP
400 CHOICE // 4x225=100 IM DRILL-75 KICK-50 SWIM
DISTANCE
2x(300 PULL, 3x100 SHORT REST INTERVAL, 200 PULL NEGATIVE SPLIT, 2x100 SHORT REST INTERVAL, 100 EASY)
STROKE-SPRINT
3x100 DESCEND 1-3 // 4x25 KICK FAST // 4x50 DESCEND 1-3, 4 EASY // 4x25 KICK FAST // 4x25 FAST // 4x25 KICK FAST

THU
WARMUP
400 CHOICE // 200 KICK // 4x100 DRILL-SWIM REVERSE IM // 3x200 PULL
DISTANCE
300 LOCOMOTIVE // 2x(200 FAST, 50 EASY, 150 FAST, 50 EASY, 100 FAST, 50 EASY, 50 FAST, 50 EASY)
STROKE-SPRINT
300 LOCOMOTIVE // 2x(100 FAST, 25 EASY) // 2x(75 FAST, 25 EASY) // 2x(50 FAST, 25 EASY) // 2x(25 FAST, 25 EASY) // 100 KICK FAST

FRI
400 CHOICE // 200 KICK // 300 IM=50 DRILL-25 SWIM // 300 PULL BREATH CONTROL
DISTANCE
2x(300 FREE, 100 IM, 2x200 FREE, 100 IM, 3x100 FREE, 100 IM)
STROKE-SPRINT
3x(4x50 @ :10 REST MODERATE, 2x100 GOOD PACE @ :20 REST, 200 FAST)