Re-Return to the Pool – Week 4 – Wednesday

Nationals 9 Days Out

Recovery session

Warm Up: 700

• 600 FS/BK mix
• 100 IM

EN-1 / Kick: 2000

• 3 x 100 BK Fins/Paddles on 2:00
• 4 x 50 BK Fin Kick on 1:00
• 3 x 100 BK on 2:00
• 50 easy
• 3 x 100 FS Fins/Paddles on 1:45
• 4 x 50 FS Fin Kick on 1:00
• 3 x 100 FS Pull on 1:45
• 3 x 100 FS on 1:45
• 50 easy

EN-1/2: 500

• 4 x 50 BK on 1:05, Desc 1-4 from 50
• 50 easy
• 4 x 50 FS on 1:00, Desc 1-4 from  45
• 50 easy

Sprint: 150

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

Swim Down:  200

Total:  3550