WARM-UP
• 200 swim
• 100 kick
• 100 pull
WORKOUT
• 200 i.m.
• 100 i.m.
• 4x25 fly :45
• 4x25 back :40
• 4x25 breast :45
• 4x25 free :40
• 2x100 kick 2:00
• 2x100 pull 1:45
• 2x25 no breath/no interval
WARM-DOWN
• 200 easy
TOTAL: 1,750
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!