Advanced Swim Workout

WARM-UP

• 400 swim

• 300 kick

• 200 pull

• 100 swim

WORKOUT

• 16x50 (1 kick/1 drill/1 swim/1 fast) :50

• 6x200 i.m. (descend 1-3/descend 4-6) 2:45

• 6x100 breast (50 easy/50 fast) 1:45

• 40x25 (10 of each stroke)(work on technique) :35

• 2x400 i.m. (1 perfect stroke/1 fast) 6:00

WARM-DOWN

• 300 easy

TOTAL: 5,700 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!