WARM-UP
• 400 swim
• 300 kick
• 200 pull
• 100 i.m.
WORKOUT
• 6x150 (50 scull/50 drill/50swim) 2:30
• 6x100 kick fast 1:35
• 6x50 kick fast :50
• 400 pull
• 4x75 fly descend 1-4 1:15
• 4x75 back descend 1-4 1:10
• 4x75 breast descend 1-4 1:15
• 4x75 free descend 1-4 1:05
• 400 pull
• 4x50 fly descend 1-4 :50
• 4x50 back descend 1-4 :45
• 4x50 breast descend 1-4 :50
• 4x50 free descend 1-4 :40
WARM-DOWN
• 400 easy
TOTAL: 6,000 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!