Moderate 3,000 yd practice

When I used to Blog for the Austin American Statesman, I regularly posted practices. Lately I’ve been getting a lot of requests for practices. So, here’s one I hope you’ll enjoy.

Wm up:
600 (200 free, 200 free drill [2 right arm, 3 over, 2 left arm], 200 free.)

66 2/3 kick (naked feet) right into 66 2/3 swim*, 5 rest
66 2/3 kick (naked feet) right into 133 1/3 swim, 5 rest
66 2/3 kick (naked feet) right into 200 swim, 5 rest
66 2/3 kick (naked feet) right into 266 2/3 swim**

* hold a good pace throughout the set
** feel free to substitute 50s for 66 2/3. We did this practice in a 33 1/3 yd pool.

8 x 4 laps (133 1/3) on an interval that gives you approximately 15 rest: #s 1 and 5 IM; #s 2,4,6, and 8 free; #s 3 and 7 broken IMs with 5 sec rest after each lap.

12 x 33 1/3 w/5 bobs rest: mix in 2 of each of fly, back, and breast. The last two should be easy free.

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