WARM-UP
• 400 swim
• 400 kick
• 400 pull
WORKOUT
• 12x50 (25 kick/25 drill) 1:00
• 12x25 (1 fast/1 easy) :40
• 20x100 choice stroke (100 fast/100 easy) 2:00
• 400 Pull
WARM-DOWN
• 200 easy
TOTAL: 4,700 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!