Beginner 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 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 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 moreIntermediate 2,850 yd Workout – Jan. 11 Warmup – 500 yds 200 Swim 200 Pull 100 Kick Intermediate Set – 450 yds 6 x 75 (25 Kickboard, 50 Swim) Continuous Main Set – 1500 yds 6 x 50 (25 Dolphin Kick Hard, 25 FS Easy) 200 FS 6 x 50 (25 Backstroke Kick Hard, 25
Read moreAdvanced 3300 yd Swim Workout – Jan. 11 Warmup – 500 yds 200 Swim 200 Pull 100 Kick Intermediate Set – 600 yds 8 x 75 (25 Kickboard, 50 Swim) Continuous Main Set – 1800 yds 8 x 50 (25 Dolphin Kick Hard, 25 FS Easy) 200 FS 8 x 50 (25 Backstroke Kick Hard,
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,
Read moreIntermediate 2,450 yd Swim Workout Warmup (300) 300 Swim Intermediate Set (500) 2 x (50 pull, 50 kick, 50 swim) on 4:00 4 x 50 on 1:30 Main Set (1450) Swim Continuous = 1,050 300 Endurance Pace, 50 fast, 15 sec Rest 200 Endurance Pace, 50 fast, 15 sec Rest 150 Endurance Pace, 50 fast,
Read moreAdvanced Swim Workout – 2,975 yds Warmup (400) 400 Swim Intermediate Set (800) 4 x (50 pull, 50 kick, 50 swim) on 3:30 4 x 50 on 1:00 Main Set (1550) Swim Continuous = 1,075 300 Endurance Pace, 50 Fast, 15 sec Rest 200 Endurance Pace, 50 Fast, 15 sec Rest 150 Endurance Pace, 50
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