Sample 3km swimming routines
This guide is for those who now the basics about swimming and can already swim atleast a few laps. To understand more about the basics of physical activity read 'Understanding Activity Levels' in the 'Fit Aussie Guide'. You should also read the introductory 'Swimming guide' link to understand what some of the descriptive words below mean.
The sessions below are simply a guide to understand how swimming sessions are constructed. Adjust these sessions to suit your level of ability. If unsure seek advice of your trainer or health professional.
Warm up |
400m |
free |
|
300m |
50m kick / 100 free / 50 kick / 100 free |
|
300m |
50 form / 100 free / 50m form / 100 free |
Core |
1km |
10 x 100m on set time (eg: 1.30 or 1.45) |
Drill |
400m |
8 x 50m hypoxic - (3 / 5 / 7 / 9 repeated) |
C'down |
600m |
50m free / 50m breast |
Warm up |
400m |
free |
|
400m |
paddles and pull bouy |
|
200m |
kick |
Core |
1km |
5 x100m on set time / 10 x 50m on set time |
Drill |
500m |
10 x 50m (fingertrail / 6 beat kick) |
C'down |
500m |
50m free / 50m porpose |
Warm up |
400m |
free |
|
300m |
bouy |
|
300m |
paddles & pullbouy |
Drill |
400m |
8 x 50m stroke count |
Core |
1.1km |
400m (30sec rest) 300m (20sec rest) 200m (15sec rest) 100m (10sec rest) 50m (5sec rest) 50m sprint |
C'down |
500m |
50m free / 50m form stroke |
Warm up |
400m |
free |
|
300m |
6 x 50m form |
|
300m |
50m kick / 100m free / 50m kick / 100m free |
Core |
1.2k |
3 sets of 4 x 100m: (1st 50m) sprint last 25m (2) sprint last 50m (3) sprint last 75m (4) spring whole 100m |
Drill |
600m |
200m paddles / 200m paddles & pullbouy / 200 pullbouy |
C'down |
400m |
50m free / 50m breast |
Warm up |
400m |
free |
|
300m |
50m back / 50m free |
|
300m |
paddles & pullbouy |
Core |
1.6k |
400m (20sec rest) 2 x 200m (15sec rest) 4 x 100m (10 sec rest) 8 x 50m (5 sec rest) |
C'down |
400m |
50m free / 50m breast |
