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
Read moreAdvanced 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
Read moreA great swim workout for triathletes is the “sawtooth” swim ladder shown in the graphic below. It is utilized in the Jan. 25 Dover Y Tri-swim Advanced and Intermediate workouts. I’d like to credit Master’s Coach Kent Hurst at the Dover YMCA for introducing me to this, though I did add the name “sawtooth” for
Read moreIntermediate Group – 2500 yd workout Warmup – 400 yds 200 Freestyle 100 Pull 100 Kick Intermediate Set – 600 yds 6 x 100 – Start with 25 sec rest, decrease by 5 sec each rep (25, 20, 15, 10, 5) Main Set – 1200 yds Timed 400 400 Kick – 100 Dolphin, 100 Back,
Read moreAdvanced Group – 3000 yd workout Warmup – 600 yds 200 Freestyle 200 Pull 200 Kick Intermediate Set – 800 yds 8 x 100 – Start with 35 sec rest, decrease by 5 sec each rep (35, 30, 25, 20, 15, 10, 5) Main Set – 1200 yds Timed 400 400 Kick – 100 Dolphin,
Read moreBeginner Swim Workout – 2100 yds Warmup – 300 yds 6 x 50 Cont. Swim w/ 10 Alternating Front/Back Wall-Ups Intermediate Set – 450 yds Swim Each Faster (Choice of Kick): 150, R15, 50 Kick, R15 100, R15, 50 Kick, R15 50, R15, 50 Kick, R15 Main Set/Cool Down – 1200 yds 3 x 100
Read moreIntermediate Swim Workout – 2650 yds Warmup – 400 yds 8 x 50 Cont. Swim w/ 10 Alternating Front/Back Wall-Ups after each 50 Intermediate Set – 450 yds Swim Each Faster (Choice of Kick): 150, R15, 50 Kick, R15 100, R15, 50 Kick, R15 50, R15, 50 Kick, R15 Main Set/Cool Down – 1800 yds
Read moreAdvanced Swim Workout – 3200 yds Warmup – 400 yds 8 x 50 Cont. Swim w/ 10 Alternating Front/Back Wall-Ups After each 50 Intermediate Set – 700 yds Swim Each Faster (choice of kick): 200, R15, 50 Kick, R15 150, R15, 50 Kick, R15 100, R15, 50 Kick, R15 50, R15, 50 Kick, R15 Main
Read moreIntermediate Swim Workout – 2450 yds Warmup – 400 yds 400 swim Intermediate Set – 450 yds 6 x 75 – kick 25 with board, swim 50 = 450 Main Set – 1400 yds Timed 400 6 x 50 – kick down (no board, all out), Active recovery swim back = 300 4 x 100
Read moreAdvanced Group – 2800 yds Warmup – 400 yds 400 swim Intermediate Set – 600 yds 8 x 75 – kick 25 with board, swim 50 = 600 Main Set – 1600 yds Timed 400 8 x 50 – kick down (no board, all out), Active recovery swim back = 400 4 x 100 on
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