Dover YMCA Tri-Swim Class Beginner Group 2200 yd Workout – Feb. 22

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 @ 1:00 (No fins/pull buoys)
  • 400 swim using FS (no fins) and recovery stroke (NO wall stopping!)
  • 4 x 100 FS w/ Fins @ 2:30

Cooldown – 200 yds

  • 4 x 50 w/ Fins (25 Dolphin Kick UW/25 FS)
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