Warm-Up
- 400 swim
- 3x100 kick 2:00
- 3x100 pull 1:30
Workout
1x:
- 10x100 free (1 easy/1 medium speed) 1:30
4x:
- 25 fly :40
- 50 fly/back 1:00
- 75 fly/back/breast 1:20
- 100 i.m. 1:40
Warm-Down
- 400 easy
Total: 3,400 yards
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!