This is a session my sister and I put together for one of our Christmas training sessions. Admittedly we did a longer version that brought us up to 4,000m, but as a general rule I make aerobic sessions on this site 3,000m as its easier for a masters swimmer to fit it into roughly an hour. The times are based on early season times as we had both been missing a few weeks of training.
The usual disclaimers apply; this session was written specifically for us, we don’t mind if people use it or adapt it for their own use, but they do so at their own risk etc.
pullkickswim.com 
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