WARM-UP
• 400 swim
• 400 kick
• 400 pull
WORKOUT
4x:
• 4x50 (non free drill) 1:00
• 100 free 1:30
• 4x25 (1 fast/1 easy) :40
1x:
• 8x100 pull (descend 1-4 and 5-8) 1:20
1x:
• 8x100 kick (descend 1-4 and 5-8) 1:40
1x:
• 20x25 (all fast - finish with a flip turn) :40
WARM DOWN
• 400 easy
TOTAL: 5,100 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
;)