400 swim - Breath 3-5-3-5 by 25 200 Free kick 300 pull 4 x 100 IM Drill
No Interval
Main Set
1000 13:20 2 x 500 6:15 900 12:00 2 x 450 5:30 800 10:40 2 x 400 5:00 700 9:20 2 x 350 4:15 600 8:00 2 x 300 3:45 500 6:40 2 x 250 3:00 400 5:20 2 x 200 2:30 300 4:00 2 x 150 1:45 200 2:40 2 x 100 1:15 100 1:20 2 x 50 :45
Warm-Down
200 Easy Swim
Total = 12500 SC Yards
10000001212
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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.
