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This page was made with every good intention to help build stamina, speed, efficiency in strokes and all around healthy development for one's body and soul.
Should you have any doubt for any of the following routines please do not hesitate to contact or email us or simply consult your favorite coach and or doctor.
The most beneficiary time for your workout should be the early AM hours because the body is relaxed and furthermore is more quiet than the rest of the day.
500 freestyle warm up
(200 hand pull freestyle followed by 100 kickboard) repeated 3 times
9 x 100 (3 free / 3 back / 3 breast) at no more than 2 minutes each 100
5 x 100 (freestyle at no more than 1 munite and 45 seconds)
200 Individual medley warm down
Total 3,000 meters
1000 (10 x 100 individual medley all continuous)
200 kickboard
3 x 100 freestyle at no more than 1 minute and 45 seconds each
200 freestyle warm down
Total 1,700 meters