Re-Return to the Pool – Week 2 – Wednesday

Recovery + Technique

Warm Up: 700

• 600 FS/BK mix
• 100 IM

Kick:  400

• 8 x 50 Fin Kick on 1:00 as 3x FS, 3x BK, 3x side switch
• 50 easy

EN-1: 1400

• 6 x (25 FS Drill, 50 FS) on 20 sec rest as
  2 x (LAP, RAP|, Finger Drag, Fist – with Snorkle/Fins
• 4 x (25 FS Paddles, 25 BK easy) on 20 sec
• 4 x 25 FS on 45, Smooth DPS
• 2 x 50 FS on 1:15, swim 44
• 100 FS, swim 1:30
• 50 easy
• 4 x 25 BK on 45
• 2 x 50 BK on 1:05, swim 50
• 100 BK swim 1:42
• 50 easy
• 3 x 50 IM seq on 1:15
• 50 easy

LAP:  200

• 4 x (25 fast, 25 easy) on 1:15 with Fins+paddles

Swim Down:  200

Total:  2900