Swim Workout #127 – Freestyle – 3,400 Challenge Posted on May 20, 2019May 19, 2019 by Coach Sarah OK, I know you can do 3,400 yds. But can you do it in under an hour?? Typically, these workouts take most masters swimmers an hour. Can you do it? Warm Up 800 Swim / 200 Kick / 200 Pull= 800 yds Drill Set 4 Rounds100 Drill + 50 Kick + 25 SwimTake 5 seconds rest within the round and 15 after each round= 700 yds Main Set 3 Rounds, Odd rounds with fins2 x 100 Breathing 3/5/3/7 per 254 x 50 Build up200 Pull 15 seconds rest = 1800 yds Warm Down 100 Easy Total = 3,400 yds PDF - Pool ReadyPrint - Pool ReadyShare this:Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Twitter (Opens in new window)Like this:Like Loading...