800m swim free 2x400m IM all out 600m swim fly/free, by 100 2x400m IM all out 400m swim free/back by 50 2x400m IM all out 200m swim breast 2x400m IM all out
800 on 10:40 400m IM's on 6:10 600 on 8:00 400m IM's on 6:00 400 on 5:30 400m IM's on 5:50 200 on 2:20 400m IM's on 5:40
Other
10x100
100's on 1:30
Kick Set
8x50 underwater dolphin kick, then at surface do flutter kick
50's on 1:15
Drill Set
8x50 drill your choice
50's on 1:45
Warm-Down
500 warmdown
no interval
Total = 8700 LC Meters
10000001384
Swimming World is first and foremost concerned with the health and safety of its readers.
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.
