1 x 400 free 1 x 300 25 kick 25 swim 1 x 300 25 drill 25 swim
no interval
Pre-Set
8 x 50 25 kick 25 swim
:50
Pre-Set
8 x 75 swim
4 on :55 4 on :50
Main Set
1 x 2000 descend 500's 2 x 1000 negative split 4 x 500 descend 1-4
1:00 rest after 2000 :45 rest after 1000's :30 rest after 500's
Warm-Down
1 x 400 backstroke
no interval
Total = 8400 SC Yards
10000001218
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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.
