Advanced Workout

WARM-UP

• 600 swim

• 400 kick

• 200 pull

WORKOUT

• 4x100 i.m. (descend 1-4) 1:30

• 4x200 i.m. (descend 1-4) 3:00

• 4x400 i.m. (descend 1-4) 6:00

• 12x50 kick (1 easy/1 fast) 1:00

• 400 pull (every other lap - only three breaths)

WARM-DOWN

• 200 easy

TOTAL: 5,200 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!

Advanced Workout

WARM-UP

• 400 swim

• 400 kick

• 400 pull

WORKOUT

• 12x50 (25 kick/25 drill) 1:00

• 12x25 (1 fast/1 easy) :40

• 20x100 choice stroke (100 fast/100 easy) 2:00

• 400 Pull

WARM-DOWN

• 200 easy

TOTAL: 4,700 yd.

If you have any questions please ask in the comment section below and remember this is only an opinion. If you attempt to follow it you are doing so at your own risk and should have prior approval from your physician!