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.


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


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


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.


200 warmup


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


6*50 cool down