WARM-UP
• 400 swim
• 300 kick
• 300 pull
WORKOUT
• 4x100 free 1:30
• 3x100 (even laps free/odd laps breast) 1:40
• 2x100 (even laps free/odd laps back) 1:40
• 1x100 (even laps free/odd laps fly) 1:40
• 4x200 (pull/descend 1-4) 2:40
• 16x50 (best stroke/odd laps FAST) 1:00
• 20x25 (every other no breath) :40
WARM-DOWN
• 300 easy
TOTAL: 4,400 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
;)