WARM-UP
400 swim
400 kick
400 pull
400 swim
WORKOUT
5x100 1:15 free - interval dictates speed
5x100 1:10 free - interval dictates speed
5x100 1:05 free - interval dictates speed
100 easy
16x75 1:10 - 4 of each stroke
100 easy
20x25 :40 - no breath every other lap
WARM-DOWN
400 easy
Total: 5,400 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!