WARM-UP
• 400 swim
• 300 kick
• 200 pull
• 100 swim
WORKOUT
4x:
• 150 kick (2nd 50 fast) 3:00
• 100 kick (1st and 4th 25 fast) 2:00
• 50 kick (all fast) 1:00
6x:
• 25 breast fast :30
• 50 free easy :50
• 75 breast fast 1:15
• 100 free easy 1:40
1x:
• 20x25 (1easy/1 no breath) :35
WARM-DOWN
400 easy
TOTAL: 4,600 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!