As with any workout program, please consult with a physician before engaging in a new program and listen to your body for any signs of distress. This practice is meant to give you ideas only and should be modified to fit your needs. Neither USMS, CT LMSC, nor the publisher is responsible for any ill effects of this practice, whether used as written or modified.
This practice is 3000 yards as written. For more yardage, considers repeating one of the larger sets and/or adding an additional kick set between sets.
500 Choice Warm up
200 Br kick
5×100 Fly on 3:00 (yes- this should be about 1 min rest) first try to survive this set, if you can survive it, try to swim it fast
200 Fr kick
10×50 alternate 50 Free on either :50 or 1:00 and 50 Breast on 1:10 or 1:30
200 Fly kick
200 Back kick- work on your streamline
4×100 Back, 3 pulls/6 kicks, :20 rest
100 Back fast
200 Sidestroke cool down