3 Points Challenge Prep 5:45am Swimming Program @ South Curl Curl Pool 29 Nov 25

Written By David McIlwaine

1st Swim @ South Curl Curl

200m Warm Up: DON’T CUT CORNERS ON THIS. Do the Drills

  • 100m Freestyle

  • 50 m Catch-Up drill

  • 50m 3-5 Breathing or 4-6 if you only breathe on one side

1200m Freestyle: Bring a stop watch, pick a time to cover your swim and your rest and stick to it for 3x400m efforts. Oh Yeah and it has to be faster than last week.

  • 400m Freestyle at Pace. Finish in time to give you a rest and start on your time.

  • 400m Freestyle at Pace. Finish in time to give you a rest and start on your time.

  • 400m Freestyle at Pace. Finish in time or all three don’t count.

Run to Freshwater & Back

800m Freestyle: 2x400m efforts on the same time as your first set!!!

  • 400m Freestyle at Pace. Finish in time to give you a rest and start on your time.

  • 400m Freestyle at Pace. Finish in time or all two don’t count.

Run to North Steyne SLSC & Back to swim your final 400m. Yeah, correct. An extra KM.

  • 400m Freestyle at Pace. Finish in time or it doesn’t count. And if you’re really true to yourself you will do an extra swim and touch before the clock!!!

David McIlwaine http://www.fit4dreams.com
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Big Shout Out to Coach Kurt After Another Great 3PC Challenge Prep Program (that’s him with the whale!)
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3 Points Challenge Prep 5:45am Swimming Program Starting @ South Curl Curl Pool 15 Nov 25 2400m on the board