The triathlon training blog of Phil Barnes

3000 meter swim workouts

Well, it appears the secret to getting faster in the pool is to: 1) Only go once a week; 2) Make sure you pack on 10 pounds over Christmas (adds 10mm of neoprene like substance to your stomach); 3) Follow my custom 3000 meter swim plans.

I've been doing these swim workouts for the last couple of months, and oddly enough, I seem to be at my fastest ever on the swim. (set PB on 500m last night @ 8:23) The following workouts are cobbled together based on workouts and fragments of masters workouts I did a few years ago in Ottawa.

I offer them up to the world now, with the disclaimer that there is no real rhyme or reason to them, other than I find them fun and challenging. Print them out and put them in a zip-lock baggy to bring with you to the pool.

Happy Swimming.

Set 1 - the "You will sleep well tonight set"
400400 Easy
500100 Pull Buoy
600100 Kick
700100 Pull Buoy
800100 Kick
900100 Pull Buoy
1000100 Easy
11004 x 25 on 00:30
1200100 Easy
14004 x 50 on 01:00
1500100 Easy
18004 x 75 on 01:30
1900100 Easy
23004 x 100 on 02:00
2400100 Easy
28004 x 100 IM on 02:15
3000200 Cool Down


Set 2 - Practice your cool Front-to-Back and Back-to-Front flip turns
400400 Warm Up
8002 x (100 Pull, 100 Kick)
1000200 Easy
15005 x 100 (25 Fr , 50 Br, 25 Fr - hard)
1600100 Easy
21005 x 100 (25 Fr, 50 Back, 25 Fr - hard)
2200100 Easy
27005 x 100 (25 Easy, 50 Med, 25 Hard)
3000300 Cool Down


Set 3 - The Time Trial Series - Measure your performance improvements
500500 TT
11003 x (100 Pull, 100 Kick)
1200100 Easy
1700500 TT
23003 x (100 Pull, 100 Kick)
2400100 Easy
28004 x 100 (25 Easy, 50 Med, 25 Hard)
3000200 Easy


Set 4 - You will love to hate the sprints at the end. Go all out
400400 Warm up
500100 Pull
600100 Swim
750150 (50 Fr, 50 Back, 50 Breast)
850100 Kick
950100 Pull
1050100 Swim
1200150 (50 Fr, 50 Back, 50 Breast)
1300100 Kick
135050 Easy
17504 x 100 (50 Fr, 50 Back) on 02:15
21504 x 100 (50 Back, 50 Breast) on 02:15
25504 x 100 IM
260050 Easy
28008 x 25 Sprints on 0:30
3000200 Cool Down


Set 5 - Le grand mélange - the ultimate tough guy workout
400400 Warm up
8503 x (100 Pull, 50 Kick)
12502 x 200 Free (Medium Pace
15503 x 100 IM
1650100 Easy
20504 x 100 (Fr, Bk, Fr, Bk)
210050 Easy
25004 x 100 (25 Easy, 50 Med, 25 Hard)
2600100 Easy
28008 x 25 sprints on 0:30
3000200 Cool Down