The Cross Lane Swim Workout For Triathletes

Here is a great workout for a triathlete swim group, if you can get 4 lanes at your local pool and you have a few swimmers. It is incorporated into the March 1 workouts I posted in the blog. It works on all elements of triathlon swimming: sighting, awareness, body contact and endurance swimming. You

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Dover YMCA Tri-Swim Class Beginner Group 1800 yd Workout – Mar. 1

Beginner Group – 1800 yd workut Objective:  Swim with Recovery Strike, Interval swimming Warmup – 400 yds 200 Recovery Stroke 200 FS Intermediate Set – 400 yds 4 x 100 Drill (Fingertip Drag, Zipper, Catchup, Fist) Main Set – 800 yds 8 x 25 FS @ 0:45 (No fins/pull buoys) 400 swim using FS (no

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Dover YMCA Tri-Swim Class Intermediate Group 2800 yd. Workout – Mar. 1

Intermediate Group – 2800 yd workout Objective: Drills, Kick, Sighting, Crowds and Long Free Swim Warmup – Drills – 400 yds 8 x 50 FS (Odd: Fingertip Drag, Even: Fist) Intermediate Set (Kick Medley, No Board)– 600 yds 12 x 50 – Alternate 25 Kick Fast, 25 Free Active Recovery (3 times through the medley

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Dover YMCA Tri-Swim Class Advanced Group 3100 yd Workout – Mar. 1

Advanced Group – 3100 yd workout Objective: Drills, Kick, Sighting, Crowds and Long Free Swim Warmup – Drills – 500 yds 10 x 50 FS (Odd: Fingertip Drag, Even: Fist) Intermediate Set (Kick Medley, No Board)– 800 yds 16 x 50 – Alternate 25 Kick Fast, 25 Free Active Recovery (4 times through the medley

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