3000 meter swim strength drills
500 Warm Up 30 sec rest
450 meter drill with buoy
50 meter breathe every 3 strokes
50 meter breathe every 4 strokes - alternate breathing side at turn
50 meter breathe every 5 strokes
50 meter breathe every 6 strokes - alternate breathing side at turn
50 meter breathe every 7 strokes
50 meter breathe every 6 strokes - alternate breathing side at turn
50 meter breathe every 5 strokes
50 meter breathe every 4 strokes - alternate breathing side at turn
50 meter breathe every 3 strokes
1 minute rest
450 meter drill with buoy and hand paddle
50 meter breathe every 3 strokes
50 meter breathe every 4 strokes - alternate breathing side at turn
50 meter breathe every 5 strokes
50 meter breathe every 6 strokes - alternate breathing side at turn
50 meter breathe every 7 strokes
50 meter breathe every 6 strokes - alternate breathing side at turn
50 meter breathe every 5 strokes
50 meter breathe every 4 strokes - alternate breathing side at turn
50 meter breathe every 3 strokes
1 minute rest
550 meter drill with buoy and hand paddle
100 meter breathe every 3 strokes
50 meter breathe every 4 strokes - alternate breathing side at turn
50 meter breathe every 5 strokes
50 meter breathe every 6 strokes - alternate breathing side at turn
50 meter breathe every 7 strokes
50 meter breathe every 6 strokes - alternate breathing side at turn
50 meter breathe every 5 strokes
50 meter breathe every 4 strokes - alternate breathing side at turn
100 meter breathe every 3 strokes
1 minute rest
650 meter drill with buoy
100 meter breathe every 3 strokes
100 meter breathe every 4 strokes - alternate breathing side at turn
50 meter breathe every 5 strokes
50 meter breathe every 6 strokes - alternate breathing side at turn
50 meter breathe every 7 strokes
50 meter breathe every 6 strokes - alternate breathing side at turn
50 meter breathe every 5 strokes
100 meter breathe every 4 strokes - alternate breathing side at turn
100 meter breathe every 3 strokes
1 minute rest
400 freestyle easy cool down