Workout Goal:Develop all 4 strokes
Total Distance:2000 yards
Notes: On the 200 yards alternating pull and kicks, do not usse a kickboard. Instead hook your thumbs together and hold them out in front of you wilth face in the water. Lift face out of the water to breath as needed.
This workout contains a lot of sprint drills. Adjust the rest time to you ability level as needed by shortening or extending the rest period. If you are exhausted going into the windsprints, take a one minute break to recover from the other stroke sprints before you begin the windsprints.
Please consult your doctor before beginning any type of training program.