2022 Racing Season General Prep – Mon

More Set Testing

Warm Up:  700m 15min
Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM (1-arm Fly)
    All swum Continuous

Aerobic EN-1: 750 15min  {12:30}

  • 3 x [200 Swim straight to, 50 Kick on 10 sec rest]
    ON ~ 5:00 (4:45 for FS, 5:15 for BK)
    #1 FS, #2 BK, #3 FS (kick opposite stroke)

Threshold EN-2: 700m   11min  {12:44}

  • 2 x 100 BK on 2:00, swim 1:45
  • 4 x 100 FS on 1:45, swim 1:27
  • 100 BK Active Recovery, Swim 2:15

LAP: 300  6min {12:50}

  • 100 FS , swim 1:20
  • 50 BK Active Recovery, Swim 1:15
  • 100 BK, swim 1:35
  • 50 FS Active Recovery, Swim 1:00

Sprint:  150  5min  {12:55}

  • 3 x [25 Fast Count Strokes + Time, 25 BK easy on 1:15]

Swim Down:  200 mix  {to 1:00pm}

Total:  2700m

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