MM 1/20/14

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 Warm-up

4×100 Fly
100 Choice kick
4×100 Back
100 Choice kick
4×100 Breast
100 Choice kick
4×100 Free
100 Choice kick

400 IM
300 Cool down

Total 3200 yards
If 100′s stroke seem daunting, try replacing with 50′s, maybe trying 8 or 6. If you need more- try doing more 100′s, 200 kicks, or adding some drill/pull/sprint 25′s between the 400 IM and cool down.