Advanced 3000 yd workout

Warmup (400)

400 Swim

Intermediate Set (600)

3 Descending 200’s – 3 x 200 on 5:00 – Each one Faster

Main Set (1800)

3X (Continuous) = 900
-100 Swim
-100 Kickboard
-100 Pullbouy

8 x 50 on 1:15 = 400

500 yd Swim (Competition Simulation, Mass Start, Passing)

Cooldown (200)

4 x (25 Breast, 25 Freestyle)