WARM-UP
• 400 swim
• 400 kick
• 400 pull
WORKOUT
1x:
• 10x100 (25 kick/25 drill/50 swim) 1:30
6X:
• 4x25 fast :20
• 2x50 fast :45
• 100 easy 2:00
1X:
• 4x200 pull (50 free/50 breast) 2:45
• 16x25 (1 easy/1 no breath) :45
WARM-DOWN
• 300 easy
TOTAL: 5,500 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!