Advanced – 3000 yd workout

Warmup (400)

400 Swim

Intermediate Set (600)

6 x 100 on 2:30 – each 100 swim faster

Main Set (1800)

2X @ 2:15 interval = 800
100 (50 Swim, 50 Kickboard)
100 (50 Swim, 50 Pullbuoy)
100 (50 Swim, 50 Flutterkick on back)
100 Swim

Ladder = 800
4 x 25 w/ 5 sec rest
2 x 50 w/ 10 sec rest
2 x 75 w/ 15 sec rest
1 x 100 w/ 20 sec rest
2 x 75 w/ 15 sec rest
2 x 50 w/ 10 sec rest
4 x 25 w/ 5 sec rest

8 x 25 flutter kick/no board @ 0:45 = 200

Cooldown (200)

4 x (25 Breast, 25 Freestyle)