These swim workouts range from 3,000 – 4,500 yards and should be used for advanced swimmers training for long distance events such as Ironman. If you’re getting started swimming, check out the our swimming equipment guide.
Key and Warm Ups
| Key Pull – use a pull buoy when swimming freestyle (and paddles if available) Distances are the same whether in yards (yds) or meters(m) Sw – swim K – kick “ – seconds Swim Drills – You will find swim drills in the swim drill page of the site | Swim Warm-ups Warm-up #1: 500 freestyle very easy 200 kick easy 100 swim easy Total – 800 yds Warm-up #2: 500 freestyle very easy 200 kick easy 100 swim easy 6 x 50’s 20 seconds rest between each Total – 1100 yds |
Workouts
| 3000 Yard Workout 1 Warm-up #2………1100 yds 600 Free Drill…………600 yds 20 x 50’s free 5-10″ bet. ea……….1000 yds 300 swim down………300 yds Total………………..3000 yds | 3000 Yard Workout 2 Warm-up #2……..1100 yds 600 Free Drill………..600 yds 10 x 100’s free 10-15″ bet. ea……..1000 yds 300 swim down………300 yds Total………………..3000 yds |
| 3000 Yard Workout 3 Warm-up #2……….1100 yds 400 Drill………………..400 yds 300 free – 15″ rest, 3 x 50’s free 10″ rest 3 x 50’s kick – 10″ rest rest 2 minutes 200 free 10″ rest 2 x 50’s swim 10″ rest 2 x 50’s kick 10″ rest 100 free 1 x 50 swim 1 x 50 kick …………..1200 yds 300 swim down……….300 yds Total…………………3000 yds | 3200 Yard Workout Warm-up #2………1100 yds 300 Drill……………….400 yds 1500 free swim aerobic pace………..1500 yds 200 easy swim down Total………………..3200 yds |
| 3500 Yard Workout Warm-up #1…………800 yds 500 Drill 400 sw 15” rest 4×50’s sw 10” bet. ea 4×50’s k–rest 10” 2 min rest 300 sw, 3 x 50’s sw, 3 x 50’s K 200 sw, 2 x 50’s sw, 2 x 50’s K 100 sw, 1 x 50 sw, 1 x 50 K 200 freestyle swim down Total – 3500 yds | 4000 Yard Workout Warm-up #1…………800 yds 1000 Freestyle Drill (400 swim – rest 15” 300 pull – rest 15” 200 kick – rest 15” 100 swim – 2 minutes rest) Do this set 2 times 200 freestyle swim down Total – 4000 yds |
| 4000 Yard Workout Warm-up #2 600 Freestyle Drill 10 x 200’s freestyle 20 seconds rest 300 swim down Total – 4000 yds (m) | 4500 Yard Workout 1 Warm-up #2 1000 Freestyle Drill 1500 swim freestyle – aerobic swim pace, rest 2-4 minutes 12 x 50’s kick – 10 seconds rest between each 100 freestyle swim down Total – 4500 yds |
