Butterfly

Workout #6

This workout is for more advanced swimmers. It challenges your cardio capacity through the negative split work, followed quickly by the IM work. Push through and attack each lap.

Warm-up

8x25s kick with board @:10 seconds rest
4x25s pull

Main

4x100s negative split (rest for :10seconds @ the 50, then rest for :30seconds after the 100)
3x75s (odd: Fly, Back, Breast | even: Back, Breast, Free) @:15seconds
2x50s sprint kick @:10seconds rest
200 Sprint Freestyle or IM

Warm-down

5x25s Freestyle

Workout #1

This workout requires knowledge of the 4 main strokes of swimming, Butterfly, Backstroke, Breaststroke, Freestyle. You can substitute the IM work for a stroke you are comfortable with like Freestyle. You will also need access to a pair of fins. Again if you can't access fins, try the kick without.

Warmup

200 warmup

Main

4*100 IM
4*25 as 12.5 max as 12.5 easy
8*50 as 25 sculling + 25 drills
9*50 butterfly kick on the back with fins
150 easy

Warmdown

6*50 cool down