WARM-UP
• 400 swim
• 4x100 i.m. 1:45
• 4x50 kick 1:00
WORKOUT
• 4x200 (100 swim/100 kick) descend 1-4 4:00
• 4x100 (50 swim/50 kick) descend 1-4 2:00
• 4x50 (25 swim/25 kick) descend 1-4 1:00
• 100 easy
• 4x100 pull no intervals (try to breath only 3 times per lap)
WARM-DOWN
• 200 easy
TOTAL: 3,100 yd.
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!