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3000 Yard Swim Workout


Posted by Scott W.

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 250 Pull 5 X 50: Drill 25, Swim 25 (left arm, Rt. Arm, Catch up, closed fist, Fingertip drag) 200 (2 X 100 I.M.) 4 X 50 Kick (Odd on back,. Even with Board) 150S 3 X 50 on :45 100 on 1:30 2 X 50 on :40 This workout can be adjusted based on fitness level. Intervals can also be adjusted.
 
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