WARM-UP
• 300 swim
• 200 kick
• 200 pull
WORKOUT
4x: (1 round of each stroke)
• 6x50 (2 kick/2 drill/2 swim) 1:00
1x:
• 4x100 kick (no board) 2:00
• 4x100 kick (with board) 2:00
4x: (descend rounds 1-4)
• 25 swim mix up strokes :30
• 50 swim mix up strokes :45
• 75 swim mix up strokes 1:10
• 100 swim mix up strokes 1:45
WARM-DOWN
• 300 easy
TOTAL: 4,000 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!
-Amanda
;)