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.
500 Choice warm up
3 x 100 Fr fast on a time that gives about 15 seconds rest
200 IM medium paced- on a time that gives about 45 seconds rest
repeat this 3-6 times
4 x 100 kick, IM order
4 x 50 Choice, sprints
200 Choice, cool down