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Base Week 1 - Tuesday - Swim 3000 meters

AM: Swim - 3000 meters total.

1) 800m Warmup

2) Primary Set 1: 4x100 Indivudal Medleys (Fly, Back, Breast, Free) on 2:15, straight into (no rest),

3) Primary Set 2: 4x100 Reverse Individual Medleys (Free, Breast, Back, Fly) on 2:15.

4) Symmetry drill: 6x100 snorkels untimed 

5) Secondary Set: 5x100 free with paddles (timed)

6) Warmdown: 300m


A nice short but intense set. Sometimes it's nice to break into the other strokes than just the freestyle, which contributes to the all-around nature of the discipline. The symmetry drills are with front-end snorkels specially made for swimming.

The tradition IMs averaged around 1:42 per 100 meter and the reverse was even faster, 1:39. The 500m swim with fins came in at 7:25. Some improvement is needed, but since this is base, volume goes first.

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