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