2022 Racing Season – General Prep – WK 6 Friday

1 Hour – with 400 FS Test Set

Warm Up:  700 (15 min)

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

EN-1:  600m  (12min)

  • 2 x 100 BK on 2:00
  • 2 x 50 BK on 1:05
  • 2 x 100 FS Pull/Paddles on 1:45
  • 2 x 50 FS on 1:00

Speed Up:  100  (4 min)

  • 4 x 25 FS Fast on 45 sec
  • 50 easy

Test set for 400 FS: 600m  (20 min)

  • 4 x 100 FS, Swim BEST AVG – ON 4:00 – Target: 1:18
    no active recovery between 100’s
  • 200 Active Recovery

Results:
#1   _1:18_
   (Previous: 1:19)
#2   _1:17_  (Previous: 1:17)
#3   _1:18_  (Previous: 1:18)
#4   _1:19_  (Previous: 1:18)

Add-Up 400 FS  = _5:12_  (Previous:  5:12)

Sprint:  50

  • 25 BK Sprint, 25 easy

Swim Down:  200

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