Advanced Workout

Warm Up (no intervals)

• 400 swim
• 300 kick
• 300 pull
• 200 kick
• 100 swim

Workout

1x:

• 20x25 (1 easy/1 underwater kick no breath)

• 100 i.m. strong 1:20
• 100 free strong 1:10
• 50 fly strong 1:00

• 100 i.m. strong 1:20
• 100 free strong 1:10
• 50 back strong 1:00

• 100 i.m. strong 1:20
• 100 free strong 1:10
• 50 breast strong 1:00

• 100 i.m. strong 1:20
• 100 free strong 1:10
• 50 free strong 1:00

4x:

• 25 kick :30
• 50 kick/drill :50
• 75 kick/drill/swim 1:15

1x:

• 100 easy

1x:

• 5x200 pull (pull buoy/paddles) lap 4 and 8 of each 200 are no breath 2:45

1x:

• 20x25 (1 easy/1 underwater kick no breath) :30

Warm Down

• 400 easy

Total: 5,400 yards

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!

Advanced Workout

Warm Up

• 400 swim
• 400 kick
• 400 pull

Workout

1x:

• 12x50  1 drill/1 kick/1 swim 1:00

10x:

• 75 breast kick/drill/swim 1:15
• 125 beast swim strong 2:15

1x:

• 8x75 kick 1 easy/1 fast 1:15

1x:

• 8x25 fast choice stroke :40

Warm Down

• 400

Total: 5,000 yards

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!

Advanced Workout

Warm Up

• 600 swim
• 400 kick
• 200 pull

Workout

• 2x25 underwater (no breath) :30
• 100 I.M. 1:30
• 4x25 underwater (no breath) :35
• 100 I.M. 1:30
• 6x25 underwater (no breath) :40
• 100 I.M. 1:30
• 8x25 underwater (no breath) :45
• 100 I.M. 1:30
• 6x25 underwater (no breath) :40
• 100 I.M. 1:30
• 4x25 underwater (no breath) :35
• 100 I.M. 1:30
• 2x25 underwater (no breath) :30

• 200 easy

• 10x200 pull free (descend 1-3, 4 easy, 5 fast, repeat) 2:30

• 10x100 kick (descend 1-3, 4 easy, 5 fast, repeat) 1:45

Warm Down

• 400 easy

Total: 6,200 yards

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!

Scary Workout

Warm Up

• 200 Choice

Workout

13x:

• 6x25 Free :25
• 6x25 Fly :30
• 6x25 Breast :35 

Warm Down

• 200 Choice

Total: 6,250

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!