3000 Yard Swim Workout
1000 Yard warm up
400 yard swim, 200 pull, 200 kick, 200 swim. You can throw drills into warmup as well
300S (each 100 descend by 25)
6 X 50: Odd Easy, Even Hard
5 X 50: Drill 25, Swim 25 ...
Swim Workout #2
1 X 200 Free 65% effort
2 X 100 Free on 1:45
2 X 50 Kick Rest :10
1 X 200 Pull 70% effort
2 X 100 P on 1:45
4 X 25 K Rest :10
1 X 200 F 75% effort
4 X 50 F on :45
4 X ...
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