WARM-UP
• 400 swim
• 300 kick
• 300 pull
• 200 i.m.
WORKOUT
1x:
• 16x100 kick (descend groups of 4) 1:40
4x:
• 3x100 free 1:10
• 1x100 breast 1:30
• 1x100 i.m. 1:20
• 100 easy
1x:
• 20x25 (odd laps no breath) :40
WARM-DOWN
• 300 easy
TOTAL: 6,000 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
;)