3100 meter swim strength drills
500 Warm Up 30 sec rest
600 meter drill with buoy and hand paddles
150 meter easy effort
150 meter medium effort
150 meter hard effort
150 meter easy effort
1 minute rest
600 meter drill freestyle
150 meter medium effort
150 meter easy effort
150 meter hard effort
150 meter easy effort
1 minute rest
600 meter drill with buoy
150 meter hard effort
150 meter easy effort
150 meter medium effort
150 meter easy effort
1 minute rest
400 meter drill with buoy and hand paddles
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 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
400 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 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