WARM-UP
• 300 swim
• 200 kick
• 200 pull
WORKOUT
• 8x100 (25 kick no board/50 drill/25 swim) 1:45
• 6x100 kick (50 fast/50 easy) 2:00
• 4x100 pull (descend 1-4) 1:40
• 2x100 fast choice stroke 2:00
• 100 easy
• 16x25 (1 no breath/1 easy) :45
WARM DOWN
• 200 easy
TOTAL: 3,400 yd.
If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!