This workout was submitted to us by one of our facebook fans, Jonathan Miller. Try it out. Let us know what you think!
Warm up:
200m/y - easy, choice
200m/y - easy kick
Workout sets:
2 sets x 100m/y - Individual Medley (fly, back, breast, free) - 30 seconds rest between sets
3 sets x 50m/y - free, sprint - 45 seconds rest between sets
2 sets x 50m/y - negative splits - 45 seconds rest between sets
1 set x 100m/y - easy kick
6 sets x 75m/y - IM (fly, back, breast; free, fly, back; breast, free, fly;) - 45 seconds rest between sets
1 set x 100m/y - easy kick
10 x 50m/y sprints on the 1min or 1:10
1 set x 100m/y - easy kick
10 sets x 100m/y - alternating choice
Cool down:
100m/y - easy, choice
1 set x 100m/y - easy kick
Approximate time: 60 minutes
Total distance: 3300m/y
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