Return to the Pool Week 4 – Wednesday

Warm Up:  800m

Continuous

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

EN-1 / Kick:  2850m

• 50 Scull
• 200 FS Fins on 20 sec rest
• 6 x 50 Fins kick on 1:00 (3x FS, 3x BK)
• 50 easy
• 50 scull
• 200 BK Fins & Paddles for technique on 20 sec
• 2 x 100 FS Pull with Paddles on 1:45
• 4 x 50 Kick on 1:30 (2x FS, 2x BK)
• 50 easy
• 3 x 100 BK on 2:00
• 3 x 100 FS on 1:45
• 50 easy
• 2 x (3 x 50 IM Seq – FL-BK, BK-BR, BR-FS) on 1:05
• 50 easy
• 5 x 50 BK on 1:05
• 50 easy
• 5 x 50 FS on 1:00

Swim Down:  200m

Total:  3850m