These swim workouts range from 3,000 – 4,500 yards and should be used for advanced swimmers training for long distance events such as Ironman.
Key and Warm Ups
| Key Pull – use a pull buoy when swimming freestyle (and paddles if available) Distances are the same whether in yards (yds) or meters(m) Sw – swim K – kick “ – seconds Swim Drills – You will find swim drills in the swim drill page of the site | Swim Warm-ups Warm-up #1: 500 freestyle very easy 200 kick easy 100 swim easy Total – 800 yds Warm-up #2: 500 freestyle very easy 200 kick easy 100 swim easy 6 x 50’s 20 seconds rest between each Total – 1100 yds |
Workouts
| 3000 Yard Workout 1 Warm-up #2………1100 yds 600 Free Drill…………600 yds 20 x 50’s free 5-10″ bet. ea……….1000 yds 300 swim down………300 yds Total………………..3000 yds | 3000 Yard Workout 2 Warm-up #2……..1100 yds 600 Free Drill………..600 yds 10 x 100’s free 10-15″ bet. ea……..1000 yds 300 swim down………300 yds Total………………..3000 yds |
| 3000 Yard Workout 3 Warm-up #2……….1100 yds 400 Drill………………..400 yds 300 free – 15″ rest, 3 x 50’s free 10″ rest 3 x 50’s kick – 10″ rest rest 2 minutes 200 free 10″ rest 2 x 50’s swim 10″ rest 2 x 50’s kick 10″ rest 100 free 1 x 50 swim 1 x 50 kick …………..1200 yds 300 swim down……….300 yds Total…………………3000 yds | 3200 Yard Workout Warm-up #2………1100 yds 300 Drill……………….400 yds 1500 free swim aerobic pace………..1500 yds 200 easy swim down Total………………..3200 yds |
| 3500 Yard Workout Warm-up #1…………800 yds 500 Drill 400 sw 15” rest 4×50’s sw 10” bet. ea 4×50’s k–rest 10” 2 min rest 300 sw, 3 x 50’s sw, 3 x 50’s K 200 sw, 2 x 50’s sw, 2 x 50’s K 100 sw, 1 x 50 sw, 1 x 50 K 200 freestyle swim down Total – 3500 yds | 4000 Yard Workout Warm-up #1…………800 yds 1000 Freestyle Drill (400 swim – rest 15” 300 pull – rest 15” 200 kick – rest 15” 100 swim – 2 minutes rest) Do this set 2 times 200 freestyle swim down Total – 4000 yds |
| 4000 Yard Workout Warm-up #2 600 Freestyle Drill 10 x 200’s freestyle 20 seconds rest 300 swim down Total – 4000 yds (m) | 4500 Yard Workout 1 Warm-up #2 1000 Freestyle Drill 1500 swim freestyle – aerobic swim pace, rest 2-4 minutes 12 x 50’s kick – 10 seconds rest between each 100 freestyle swim down Total – 4500 yds |
