New routine: adding dry land (body weight) training to my workout and slightly decrease the total distance. The purpose of this workout is to gain muscular endurance without putting excessive stress on my shoulders.

Warm up:

• 400 freestyle
• 2 x 150 (50 catch up and 100 1-arm swim)
• 300 flutter kicks
• 300 pull buoy

Dry land:

• 2 x (20 push-ups, 20 v-ups, and 20 body weight squat)

Drill:

• 3 x (100 finger drags and 100 swim)

Dry land:

• 2 x (15 push-ups, 15 bicycles, and15 front lunges)

Main sets:

• 1 x 100 freestyle
• 1 x 300 freestyle

Dry land:

• 2 x (15 push-ups, 30 leg lifts, and 15 body weight squat)

Main sets:

• 1 x 200 freetysle
• 1 x 400 freestyle

Dry land:

• 2 x ( 15 push-ups, 30 leg lefts,and 10 backward lunges)

Warm down:

• 1 x 150 (100 freestyle and 50 breaststroke)

Total distance (in meters):  3,050