3000 yard workout

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:

  1. Warm-up: 5 sets of 200 yards each, focusing on smooth strokes and breathing. I took a full minute of rest between sets.

  2. 500 yards alternating between kicking with a board and pulling with a buoy every 50 yards. Took it slow, concentrating on technique.

  3. 5 sets of 100 yards freestyle, pushing the pace. I chose an interval I could maintain for all five sets.

  4. Recovery: 200 yards kicking with a board.

  5. 4 sets of 75 yards backstroke, focusing on smooth, elongated strokes.

  6. Cool-down: 500 yards freestyle.

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my swimming instructor gave me this tips for a long stretch adhere to this before beginning your workout, remember to always warm up and cool down afterward.
If you’re new to swimming or returning after a break, it’s recommended to seek advice from a coach or swim instructor for personalized guidance and to ensure proper technique, thus reducing the risk of injury.

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You can find many other 3000-yard workout variations online or consult with a swim coach for a personalized plan.

Engaging in a 3000-yard swim workout presents an excellent opportunity to enhance endurance and stamina, particularly beneficial for intermediate and advanced swimmers.