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
Read moreBeginner 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 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 moreBeginner Group – 2050 yds Warmup – 400 yds 400 Pull Intermediate Set – 400 yds (Swim w/ zoomers and/or pull buoy as necessary) 100 Fingertip Drag 100 Zipper 100 Catchup 100 Fist Main Set – 1050 yds 3 x 100 @ 3:00 with zoomers 6 x 50 @ 1:30 with zoomers 10 x 25
Read moreBeginner Group Warmup – 300 yds 300 Kick w/ zoomers Intermediate Set – 450 yds 450 continuous swim with zoomers Main Set (Drill Introduction) Fingertip Drag Zipper Fist Catchup 5:00 Freestyle Continuous Cooldown – 400 yds 4 x 100 Pull, Long – 20 sec rest after each
Read moreBeginner Group Warmup – 300 yds 100 Freestyle 100 Pull 100 Kick Intermediate Set – 450 yds 6 x 75 with zoomers and board (25 Kick, 50 Freestyle) Main Set 5:00 swim 200 kick 5:00 swim 200 Pull Cooldown – 400 yds 4 x 100 Pull, Long – Start with 10 sec rest, increase by
Read moreDover YMCA Tri-Swim Beginner Group Workout – Jan. 11 Warmup – 300 yds 300 Pull Intermediate Set – 450 yds 6 x 75 (25 Kickboard w/ zoomers, 50 Swim w/ zoomers) Main Set 5:00 FS continuous. Slow! Proper breathing. 8 x 25 w/ 0:30 rest 4 x 50 w/ 0:30 rest 5:00 FS continuous. Slow!
Read moreBeginner Swim Workout – 2300 yds Warmup – 200 yds 200 Pull Intermediate Set – 300 yds 4 x 75 (25 Kickboard, 50 Swim) Main Set – 1600 yds 2 x 200 on 6:00 = 400 4 x 100 on 3:00 = 400 8 x 50 on 1:45 = 400 16 x 25 on 0:45
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 moreBeginner 1,700 yd workout Warmup (200) 200 Swim Intermediate Set (300) 2 x (50 pull, 50 kick, 50 swim) on 5:00 Main Set (1000) Swim Continuous = 700 200 Endurance Pace, 50 fast, 15 sec Rest 150 Endurance Pace, 50 fast, 15 sec Rest 100 Endurance Pace, 50 fast, 15 sec Rest 50 Endurance Pace,
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