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 Workout #6

      3000 yards

             2000 yards

 Warm-up
Swim Choice

 
500

 
300

Freestyle
Swim Pyramid

 

 

 

2x50 on :45
2x100 on 1:30
2x150 on 2:15
2x200 on 3:00
2x150 on 2:15
2x100 on 1:30
2x50 on :45

2x50 on :60
2x100 on 2:0
2x150 on 3:0
1x200 on 4:0
2x150 on 3:0
2x100 on 2:0
2x50 on :60

 Backstroke
Kick&Swim
1 length kick no board
1 length swim

 
300

 

200

 IM
Swim

 300

 100

 Swim-down
Pull hypoxic

 300

 100

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