Re-Return to the Pool – Week 4 – Monday

Nationals – 11 Days Out

Warm Up:  700

• 600 FS / BK mix
• 100 IM

EN-1 / Kick: 1600

• 2 x {
  – 2 x 50 BK on 1:05, swim 50
  – 100 BK on 2:00, swim 1:45
  }
• 4 x 50 BK Fin Kick on 1:00
• 2 x {
  – 2 x 50 FS on 1:00, swim 44
  – 100 FS on 1:50, swim 1:30
  }
• 4 x 50 FS Fin Kick on 1:00
• 2 x 100 FS on 2:00, swim 1:30
• 200 FS, swim <3:05

Sprint: 300

• 4 x (25 Fast, 25 easy) on 1:15  2x BK, 2x FS
• 50 BK Fast, 50 easy
• 50 FS Fast, 50 easy)

Swim Down:  200
Total:  2800