WARM-UP
• 300 swim
• 3x100 kick 2:00
• 6x50 pull 1:00
WORKOUT
1x:
• 10x75 kick (middle lap fast) 1:30
• 6x100 pull (breathe every third stroke) 1:40
4x:
• 25 fly :30
• 50 back/breast :55
• 75 free 1:15
• 100 i.m. 1:45
1x:
• 50 easy
1x:
• 4x50 fast (coice stroke, coice interval)
WARM-DOWN
• 200 easy
TOTAL: 3,700 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!