Long Easy Recovery Swim 3000 m
A 3000 m easy session for experienced swimmers, with long relaxed freestyle, kick, pull and backstroke at recovery pace between hard days.
- Duration
- 1 h 12 minestimated
- Distance
- 3,000 m
- Effort
- 68
- Level
- Advanced
- Focus zone
- Recovery
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Easy freestyle | 400 m | 75-85% CSS pace |
| 2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalRecovery Kick, easy, any position | 100 m | 55-72% CSS pace |
| 3.2 | Rest | 15 s | |
| 3 ×Repeat these steps | |||
| 4.1 | IntervalRecovery Freestyle, easy and smooth | 400 m | 75-85% CSS pace |
| 4.2 | Rest | 20 s | |
| 2 ×Repeat these steps | |||
| 5.1 | IntervalRecovery Pull buoy, easy | 200 m | 75-85% CSS pace |
| 5.2 | Rest | 20 s | |
| 5.3 | IntervalRecovery Backstroke, easy | 100 m | 72-82% CSS pace |
| 5.4 | Rest | 20 s | |
| 6 | Cool-downRecovery Easy choice of stroke | 400 m | 75-85% CSS pace |
About this workout
Experienced swimmers who train five or six times a week need easy days too, and for them a short dip often feels like too little. This session gives you 3000 m of truly easy swimming. It keeps the routine and the feel for the water while the body absorbs the hard work of the previous days.
All of it sits at recovery pace, about 20 seconds or more per 100 m slower than your CSS. The kick block warms the legs gently. Three 400s of smooth freestyle make up the core, followed by easy pull and backstroke to change the load on the shoulders. Rest is short because the effort is low, not because the set is meant to be hard.
The hard part is staying easy. If you share a lane with faster swimmers, let them go ahead. If you feel tired, cut the 400s to 300s.
Tips
- Swim with a relaxed kick and long strokes, as if you had all the time in the world.
- Check that you could talk in full sentences at every rest.
- Keep this session easy even if you feel fresh, the next hard day will come.
Good forPoolMasters swimmingHalf-distance triathlonFull-distance triathlon
Season phaseRecoveryBase