2022 Racing Season – General Prep – WK 1 Wed

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:  850   {12:31}

• 4 x 100 BK on 2:00, swim 1:47
• 4 x 100 FS on 1:45, swim 1:35
• 50 BK Active Recovery

Threshold EN-2:  800m   {12:47}

• 8 x 50 FS on 1:00, swim 42
• 50 BK ActiveRecovery
• 6 x 50 BK on 1:00, swim 48
• 50 BK Active Recovery

LAP:  250   {12:52}

• 100 FS Fast, swim 1:20
• 50 BK Active Recovery on 1:15
• 50 BK Fast, swim 45
• 50 BK Active Recovery on 1:15

Sprint:   150   {12:56}

• 3 x 50 on 1:15 swum as:
  #1 –  first 25 fast, rest easy  #2 – middle 25 fast, #3 25 easy, 25 fast

Swim Down:  150 mix  {to 1:00pm}

Total:  2900m