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Warm Up:
6x (50 free, 50 side kick, 50 fly drill, 50 pull buoy, 50 im, 50 im)
20x 100 on 1:15 (25 fly-50free-25fly)
500 stroke (50 kick 50 drill)
Main Set:
2000 timed kick stroke
--MP did free with a board and held per 500 (5:48.9-5:47.5-5:46.0-5:39.6)
4x100 IM drill continous
Pulling Set:
10x 200 on 3:00 odd =free (moderate) even=fly (fast)
4 Speed Set:
24x25 fly on :30 (1-ez drill, 1-no breath, 1-sprint)
after practice he did 500 abdominals and stretched
Next Workout
Warm-up:
800 mixer on 10:30
4x150 kick on 2:30 (50 stroke-50free-50stroke)
400 pull with buoy on 5:00 (breathe 3-5-7-9 by 100)
200 stroke on 3:00
10x50 on :45 (2-25kick/25drill 2-25free/25stroke 1-stroke)
Main Set:
4x50 on 1:30
1x50 1:20
1x50 1:10
1x50 1:00
1x50: :50
1x50 :40
1x50 :30
Long Swim Down
100-200-300 pull (lungbusters by quarters)
400 choice kick
300-200-100 IM Drills
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he watced tv and ate chips...
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You could always try the yellow pages. You could go to any local gym, they have personal trainers or information on classes you could take.I am assuming you ment good training routine and not goof training routine
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Weight Training.
