WARM-UP
• 400 swim
• 300 kick
• 300 pull
WORKOUT
1x:
• 10x75 (25 kick/25 drill/25 swim) 1:20
• 10x50 (25 underwater/25 swim) 1:00
• 10x25 (20 yd FAST/5 yd easy) :40
• 10x200 (100 FAST kick/100 swim) 3:00
4x:
• 3x50 FAST swim :35
• 50 easy
WARM DOWN
• 400 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!
-Amanda
;)