2022 Racing Season – General Prep – WK 12 Tuesday

Early Long – A.K. session

3 x 200 as swim/kick/pull by 200  (600)

 

4 x 75 fly-bk-breast OR kick-drill-swim @ 1:30

4 x 100 as 75 smooth/25 fast @ 1:45 or 2:00

6 x 50 kick descend 1-3, 4-6 @ 1:10 or 20s rest    (1000)

 

6 x 200 as 100 smooth – 50 fast – 50 strong @ 3:45 or 4:00   (1200)
Odd FS, Even BK   *Working 3rd quarter of race

100 easy

Main Set:

12 x 100 as

4 @ 2:00 or 30s rest

4 @ 1:50 or 25s rest

4 @ 1:40 or 20s rest    (1200)

*Stroke athletes = 50 best stroke fast/50 free smooth   [DB:  1, 2 BK-FS and 3, 4 FS-FS]

*Triathletes = 50 fast/50 smooth all freestyle

 

200 easy

TOTAL: 3000m-4200m

This entry was posted in Workouts. Bookmark the permalink.