World Swimming Day 3K Training
On World Swimming Day, swimmers from around the world take part in the biggest virtual swimming challenge ever! A global swim training designed to celebrate our community's shared love of the water.
The 3k Sizzler is a fantastic intermediate to advanced workout that will engage your body for 1-1.5 hours! You can find the workout on the MySwimPro app for iPhone and Android. So sign up here for #WorldSwimDay.
Training Overview:
• Distance: 3,000 meters • Duration: 60+ minutes • Focus: Freestyle Endurance • Recommended Training Plan: Improve Endurance
The drill for this workout is 3 punches + 6 freestyle kicks. This exercise will help you balance your freestyle and improve your coordination. Perform 3 punches, then balance to the side for 6 kicks. Focus on controlling rotation with your hips and legs, and add a pair of fins to keep your body elevated.
training strategy
This workout is completely focused on endurance training and much of the distance is covered in the EN2 (endurance) and EN3 (threshold) energy zones. You can find more information about the different energy training zones here. If you wish, you can swim 3km continuously and this will also count towards the World Swimming Day virtual swim challenge.
The main heat consists of two rounds of 3 x 200m freestyle at 3:30am. m. followed by 1 x 100 m IM at 2:00 a.m. m. stamina, followed by 1 x 200m pull-ups at 4:00am. m. moderate. It's a total of 1,800 meters of positive elevation gain, so make sure you're going at the right pace on each of the two laps. The goal is to shorten your times and swim faster on each of the two laps. Try to keep a faster pace in the 200 and go below 200 per lap. You should cook on the last shift!
READ MORE HERE : zaneshawneecaverns.com/3000-yard-swim-workout
Customize your workout: Whether you're a new swimmer looking to swim a 500m straight for the first time, or taking it to the next level and want to try a 10,000m workout, you've got the perfect swimmer for the #WorldSwimDay Challenge!
share your training
When you're done with your World Swimming Day workout, be sure to share it on social media! The social sharing feature is designed to allow members of our global community to share beautiful images that illustrate the amazing experiences they've had in the water using the MySwimPro app!
After a MySwimPro workout, you can share your workout directly from social media by tapping the share icon. You have the option to choose from a beautiful collection of vivid images as your wallpaper or upload your own photo. You can choose what data from your workout is displayed, including the structure of the workout, your heart rate, the time and distance of the workout.
In addition to syncing your MySwimPro account with Strava, you can share your workouts with custom analytics plus dynamic graphs. This media and data is optimized for the best social networks including: Instagram, Pinterest, Facebook and Twitter!
No two swimmers are the same, and since everyone swims at a different pace, the intervals in this series should reflect that. You can customize each workout in the MySwimPro app so that the intervals reflect your swimming ability.
• See all World Swimming Day training sessions • Just get wet 💧- 100-200 meters • The Jellyfish Swimmer 🎐- 500 meters • The tropical mile 🌴- 1,600 meters • The Sizzler 🔥 - 3,000 meters • Humpback Whale Challenge 5k 🐋 – 5,000 meters • 10k Shark Trial Set 🦈 – 10,000 meters
how to swim faster
Speed swimming is about two things: increasing propulsion and reducing drag. Efficient swimming will help you reduce drag, and it's much faster (and easier) to improve than to improve propulsion. To increase the effectiveness of your training, you need to add structure and variety to push your body in new and innovative ways. This 3k Sizzler workout is just one example of how you can challenge yourself to do just that!
Freestyle is the most popular swimming style in the world and is a fundamental skill that all swimmers must focus on. We sincerely believe that every swimmer has at least one element of their freestyle that can be refined and improved.
There are hundreds of swimming workouts and exercises you can try in the water to practice your freestyle stroke. Check out our YouTube channel, this article, or download the MySwimPro app for more workout tips and ideas!
About World Swimming Day
World Swimming Day is celebrated every year on the fourth Saturday of October. The party promotes a healthy lifestyle through swimming and raises awareness of the importance of water safety. World Swimming Day events are held independently around the world for swimmers of all ages. There are more than 100 million athletic swimmers in the world, but there are more than 4 billion people who cannot swim.
World Swimming Day was founded in 2018 by Fares Ksebati, Co-Founder and CEO of MySwimPro, to increase participation in swimming across time zones and cultures. In its first year, swimmers from more than 100 countries participated in World Swimming Day, raising funds for three non-profit organizations that teach swimming. More than just a virtual dive, the international event is also an opportunity to connect a global community that shares a common passion for water.
World Swimming Day is powered by MySwimPro, the world's largest digital swimming community. The international event is also supported by globally minded companies that share common values, including promoting healthy lifestyles through swimming and promoting water safety. We hope that World Swimming Day continues to inspire and empower people around the world to stay active in the water.