2 heats of 4x100 kick drill 4x100 drill swim fly,back,breast and free, one on each stroke
10 secs between each
Main Set
3x800 (RII Or superaerobic) all in free.
rest 45 secs between each. average between 9:35 and 9:40.
Pre-Set
6x400 1 paddles and pull buoy 1 kick with fins 1 free
20 secs between each
Warm-Down
400 free, with slowly stroke to recover
Total = 8000 LC Meters
10000000910
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If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.
