Beginner Group – 2200 yd workut Objective: Swim with Recovery Strike, Interval swimming, Triathlon Swim Sighting Warmup – 400 yds 200 Recovery Stroke 200 FS Intermediate Set – 600 yds 4 x 100 Drill (Fingertip Drag, Zipper, Catchup, Fist) 200 FS w/ fins and sighting Main Set – 1000 yds 8 x 25 FS @
Read moreIntermediate Group – 2700 yd workout Objective: Breath Control, Side Kicking Power and Development, Triathlon Swim Sighting, Crowd Swimming Warmup – 500 yds 200 FS 200 Pull (Try Flip turns) 100 Anything but FS Intermediate Set – 800 yds 4 x 100 FS Build 4 x 100 FS @ 2:00/2:10 Main Set – 1200 yds
Read moreAdvanced Group – 3300 yd workout Objective: Breath Control, Side Kicking Power and Development, Triathlon Swim Sighting, Crowd Swimming Warmup – 600 yds 200 FS 200 Pull (Try Flip turns) 200 Anything but FS Intermediate Set – 800 yds 4 x 100 FS Build 4 x 100 FS @ 1:50 Main Set – 1500 yds
Read moreBeginner Group Objective: Determine “Recovery Stroke” – This will be your go to stroke in a race if you momentarily lose it and need to calm down and get composed. Warmup – 600 yds 200 Freestyle w/ zoomers 200 Pull 200 Kick w/ Board Intermediate Set – 600 yds 4 x 50 Drill (Fingertip Drag,
Read moreIntermediate Group – 2500 yd workout Objective: Test 400 fitness, Test 100 fitness, Determine race 100 pace, determine optimal set interval times Warmup – 400 yds 200 Freestyle 200 Pull Intermediate Set – Kick Medley – 800 yds 2X 4 x 50 Regular – IM Kicks (Butterfly, Back, Breast, FS) done “regular” 4 x 50
Read moreAdvanced Group – 3100 yd workout Objective: Test 400 fitness, Test 100 fitness, Determine race 100 pace, determine optimal set interval times Warmup – 600 yds 300 Freestyle 300 Pull Intermediate Set – Kick Medley – 800 yds 2X 4 x 50 Regular (IM kicks (butterfly, back, breast, FS) “regular”) 4 x 50 Inverted (IM
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