2022 Racing Season – General Prep – WK 10 Tues

Early long session – by A.K.

Warm  Up: 1500m

• 300 swim
• 200 kick [as 50 FS, 50 BR, 50 FS, 50 BK]
• 6 x 50 FS & BK drills
• 4 x {
  – 50 FS on 1:00
  – 50 BK on 1:05
  ** Descend each pair 1-4 by 1 sec min ** }
• 3 x 100 swim strong on 1:35
  ** target strong swim with 5-10 sec rest pace **

Main Set (1min rest between rounds):

3 x {   1200

• 75 FL on 1:40
• 25 FL – 50 BK on 1:40
• 50 FK – 25 BR on 1:40
• 50 BR – 25 FS on 1:40
• 100 FS Fast on 1:40
• 1 min rest }

–  100 Active Recovery

2 x {  800

• 75 FS on 1:30
• 25 Kick – 50 FS on 1:35
• 50 Kick – 25 FS on 1:40
• 75 Kick on 1:45
• 100 FS Fast on 1:40
• 1 min rest
  ** 1st round FS Kick, 2nd BK Kick  }

Swim Down:  200

Total 3800m