WARM-UP
• 300 swim
• 300 kick
• 300 pull
WORKOUT
4x:
• 2x25 fly :40
• 2x75 (fly/back/breast) 1:20
• 2x100 free 1:40
1x:
• 400 pull
• 20x50 kick (each set of 5 gets faster) 1:00
• 400 pull
WARM-DOWN
• 200 easy
TOTAL: 4,500 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!