Warm Up
- 100 swim
- 100 kick
- 100 pull
- 100 swim
Workout
- 4x25 fly :45
- 4x25 back :45
- 4x25 breast :45
- 4x25 free :45
- 100 easy
- 2x100 i.m. fast 2:00
- 100 easy
- 4x100 kick 2:30
- 2x25 underwater no breath - take as much rest as needed
Warm Down
- 200
Total: 1,850
If you have any questions please ask in the comment section below and remember this is only an opinion. If you attempt to follow it you are doing so at your own risk and should have prior approval from your physician!