Return to the Pool Week 5 – Tuesday

A.K. Session + weights

Warm Up: 1500

• 500 choice warm up
• 4×50 drill @ 1:20
• 100 swim breathing every 3 @ 1:50
• 4×50 kick @ 1:30 (descend 1-4)
• 100 swim DPS @ 1:50
• 4×50 swim descend 1-4 @ 1:10
• 200 easy choice

Main Set: 2300

2 times through: (DB 1st time FS, 2nd time BK)

• 4 x 200 broken (100 easy in between each 200)
  – #1  100/50/50
  – 100 easy

  – #2  50/100/50
  – 100 easy

  – #3  50/50/100
  – 100 easy

  – #4  75/25/25/25/50
  – 100 easy

  With
  100’s @ 1:45 or 20s rest
  75’s @ 1:10 or 20s rest
  50’s @ :55 or 15s rest
  25’s @ :40 or 10s rest

350 cool down

TOTAL: 4150