You may perform a 3000-yard swimming workout in a couple of ways. The first is to jump into a 25-yard pool, start swimming and 120 lengths later, you've done it. Another way is to use stroke drills, anaerobic intervals and technique work. This might take a bit longer, but it will make you a better swimmer. Drills assume you're in a 25-yard -- or 25-meter -- pool. Having a big lane clock at one end will help.
Technique Drill Definitions
Plan on using your workout to improve stroke technique. The catchup drill stresses a long stroke and a streamlined body position. Keep the front arm extended as the other arm performs the stroke. When the stroking arm moves forward and catches up to the stationary arm, they change functions. Make sure you're looking ahead; keep your eyes on the cross at the end of the pool. In the three-quarter catchup, the stationary arm starts moving when the stroking arm is about three-fourths of the way through its catchup. The fingertip drill stresses high elbow and proper hand placement during stroke recovery. As your arm moves forward during recovery, skim the water with your fingernails. In the pocket drill, concentrate on finishing each stroke by brushing the "pocket" on your thigh before starting stroke recovery.
Anaerobic Workout
Determine your top speed for a 100. Swim it as hard as you can at least three times and use the middle time as your baseline.
For the warmup, do a 400 easy swim. For the drill, perform four consecutive 200s at race speed plus five seconds per 100 with 15 seconds between each interval and 60 seconds at the end. Perform eight consecutive 50s at race speed with 15 seconds between each interval and 60 seconds after the last one. Perform 400 at race speed plus five seconds per 100 followed by 60 seconds rest. Perform four more 50s at race speed with 15 seconds between each and 60 seconds at the end. Perform three 100s at race speed plus three seconds with 15 seconds after each interval. Insert two "technique" 100s -- using each technique drill for a length -- among the interval sets. For the cool-down, do a 300 easy swim.
Different-stroke Work
Shoulders and elbows are candidates for overuse injuries. To guard against this, include strokes that exercise muscles in opposition to the way you use them during freestyle swims. When you warm up and cool down, do either the breaststroke or backstroke for at least the last 25 in each 100.
Training Aids
Using pull buoys between your legs lets you concentrate on proper stroke technique. Hand paddles encourage efficient hand position as your fingers enter the water. Substitute pull drills or paddle drills into any workout.
Don't Forget Your Legs
A kickboard can make your kick stronger and more efficient. If you don't want to insert a kicking drill in your workout, spend half your cool-down time with the kickboard.
Mix It Up
Combine aspects of all your drills in different patterns to keep your workouts fresh.
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