Swim Workout #6

• 400 warmup

• 4 x 100 alternating kick 1 lap, pull 1 lap (no kickboard for this set)

• 4 x 100 choice of strokes (choose any stroke except free)

• 200 free counting strokes per length (use less strokes on each length)

• 8 x 25 windsprints; rest : 30 (swim each sprint without breathing)

• 200 free; counting strokes per length (keep all lengths at the same number of strokes)

• 8 x 25 windsprints rest :30 (swim each sprint without breathing)

• 4 x 100 IM rest :45

• 8 x 50 free breathing drill (reduce the frequency of breathes you take on each 50 (1st 50 breathe every 6 strokes, 2nd 50 every 5 strokes ...)

• 400 cooldown