I wanted to share the straightforward 3000-yard workout I completed yesterday. It took me roughly an hour.
Because of a knee injury, I stuck to freestyle and backstroke, but it could be adjusted for other strokes.
Here’s the breakdown:
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Warm-up: 5 sets of 200 yards each, focusing on smooth strokes and breathing. I took a full minute of rest between sets.
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500 yards alternating between kicking with a board and pulling with a buoy every 50 yards. Took it slow, concentrating on technique.
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5 sets of 100 yards freestyle, pushing the pace. I chose an interval I could maintain for all five sets.
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Recovery: 200 yards kicking with a board.
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4 sets of 75 yards backstroke, focusing on smooth, elongated strokes.
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Cool-down: 500 yards freestyle.