WARM-UP
• 200 swim
• 100 kick
• 100 pull
WORKOUT
• 4x100 (1 kick/1 drill/1 swim)
• 8x50 (2 kick/2 drill/4 swim)
• 16x25 (4kick/4 drill/8 swim)
WARM-DOWN
• 200 easy
TOTAL: 1,800 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!