Dover Tri-Swim Class Advanced Group 3300 yd Workout – Feb. 22

Advanced 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

  • 400 Side Kick w/ Board & Fins (200 R/200L)
  • 200 FS with Tennessee Turns
  • 400 Bilateral(+2) w/ Full Exhale UW
  • 400 3 Abreast with Sighting (Stay Abreast)
  • 100 IM Race!

Cooldown – 400 yds

  • 8 x 50 w/ Fins (25 Dolphin Kick UW/25 FS)
Email, RSS Follow