WARM-UP
400 swim
400 kick
400 pull
WORKOUT
4x:
200 pull 3:00
8x25 swim :40
1x:
400 i.m. (50 drill/50 swim)
4x:
100 pull 1:30
4x25 swim:40
1x:
400 i.m. (50 drill/50 swim)
4x:
50 pull :50
2x25 swim :40
1x:
400 i.m. (50 drill/50 swim)
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!
-Amanda
;)