2022 Racing Season – General Prep – WK 11 Thurs

Warm Up:  700 (15 min)

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

Recovery:  400  (9 min)

• FS:  25 Kick, 50 Swim, 25 Kick, 50 Swim
• 50 Scull
• BK:  25 Kick, 50 Swim, 25 Kick, 50 Swim
• 50 Scull

EN-1 /  Kick: 1000   (18 min)

• 400 FS Fins, every 4th length BK on 20 sec rest
• 200 BK on 20 sec rest
• 200 FS Pull on 20 sec rest
• 2 x 100 Fin Kick on 2:00 (1x FS, 1x BK)

EN-2: 600 (12 min)

• 5 x 50 FS on 1:00
• 50 easy
• 5 x 50 BK on 1:05

Sprint:  100

• 2 x (25 Fast, 25 Easy)

Swim Down:  200 100