Return to the Pool Week 4 – Friday

Recovery Session

Warm Up:  800 (continuous)

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

EN-1 / Kick:  1900

• 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull) on 15 sec
• 200 FS Pull on 20 sec
• 3 x 100 BK on 2:00, swim 1:45
• 2 x (100 Fin Kick on 20 sec, 50 Fin Kick on 15 sec)  (1x FS, 1x BK)
• 3 x 100 FS Pull on 1:45
• 50 easy
• 3 x 100 FS on 1:45
• 50 easy

EN-2:  950

• 6 x 50 IM Seq on 1:10
• 50 easy
• 5 x 50 BK on 1:05
• 50 easy
• 5 x 50 FS on 1:00
• 50 easy

Speed:  200

• 4 x (25 Fast, 25 Easy) on 1:15

Swim Down:  200