2022 Racing Season – General Prep – WK 4 Fri

Bracebridge 1Hr 15min

Warm Up: 800

• 200 FS, 200 BK
• 2 x (50 FS, 50 BK)
• 2 x 100 IM

EN-1: 1650

• 4 x 100 BK Find on 1:45
• 4 x 100 FS Pull on 1:45
• 4 x 100 BK on 2:00
• 4 x 100 FS on 1:45
• 50 Easy

LAP: 500

• 100 FS for time, 150 Active Recovery  (act:  1:15)
• 100 BK for time, 150 Active Recovery  (act:  1:32)

EN-2: 600

• 5 x 50 FS on 1:00, Desc 1-5 swim 44, 43, 42, 41, 40
• 50 Easy
• 5 x 50 BK on 1:05, Desc 1-5 swim 51, 50, 49, 48, 47
• 50 Easy

Sprint: 200

• 4 x (25 Fast, 25 easy) on 1:15

Swim Down: 200