2022 Racing Season – General Prep – WK 11 Friday

Swim + Weights  + Curve … end of a needed Recovery Week

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:  1100 (22 min)

• 2 x 50 BK on 1:05, swim 50
• 2 x 100 BK on 2:00, swim 1:45
• 200 BK, swim 3:35 (act:  3:20 !!)
• 50 Scull
• 2 x 50 FS Pull on 1:00, swim 40
• 2 x 100 FS Pull on 1:45, swim 1:25
• 200 FS Pull, swim <3:00
• 50 Scull

Kick:  300 (10 min)

• 6 x 50 Kick on 1:30 (3x FS, 3x BK)
• 50 easy

EN-2:  300 (8 min)

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

Sprint:  150

• 50 FS Fast, 50 easy
• 25 BK Fast, 25 easy

Swim Down:  200 100