WARM-UP
• 400 swim
• 400 kick
• 400 pull
WORKOUT
• 100 i.m. 1:30
• 200 i.m. 3:00
• 300 i.m. 4:30
• 400 i.m. 6:00
• 400 i.m. 6:00
• 300 i.m. 4:30
• 200 i.m. 3:00
• 100 i.m. 1:30
• 16x100 kick 1:45 (1 fast/1 easy)
• 16x50 kick 1:00 (1 fast/1 easy)
• 8x25 undewater kick no breath :45
WARM-DOWN
• 400 easy
TOTAL: 5,600 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!