2022 Racing Season – General Prep – WK 9 Friday

Swim + Weights + Curve

Warm Up:  700 (15 min)

• 4 x (25 FS, 25 BK)
• 100 FS
• 100 BK
• 2 x (50 FS, 50 BK)
• 100 IM

EN-1: 1000 (19 min)

• 2 x 100 BK on 2:00, swim <1:45
• 3 x 100 FS Pull on 1:45, swim <1:30
• 2 x 100 IM on 2:00, swim <1:45
• 3 x 100 FS on 1:45, swim <1:30

Kick:  150  (6 min)

• 3 x 50 Kick on 1:30
• 50 easy

EN-2  300 (6 min)

• 5 x 50 FS on 1:00, swim BEST AVG – 40 sec target
• 50 easy

Kick:  150  (6 min)

• 3 x 50 Kick on 1:30
• 50 Easy

Sprint: 100  (3 min)

• 2 x (25 Fast, 25 Easy) on 1:15

Swim Down:  200
Total:  2600