Stroke Count | Perpetual Endurance

Dover YMCA Tri-Swim Class Intermediate 2500 yd Workout – Feb. 15

Intermediate Group – 2500 yd workout Objective: Test 400 fitness, Test 100 fitness, Determine race 100 pace, determine optimal set interval times Warmup – 400 yds 200 Freestyle 200 Pull Intermediate Set – Kick Medley – 800 yds 2X 4 x 50 Regular – IM Kicks (Butterfly, Back, Breast, FS) done “regular” 4 x 50

Dover YMCA Tri-Class Advanced Group 3100 yd Workout – Feb. 15

Advanced Group – 3100 yd workout Objective: Test 400 fitness, Test 100 fitness, Determine race 100 pace, determine optimal set interval times Warmup – 600 yds 300 Freestyle 300 Pull Intermediate Set – Kick Medley – 800 yds 2X 4 x 50 Regular (IM kicks (butterfly, back, breast, FS) “regular”) 4 x 50 Inverted (IM

Beginner 1,700 yd workout – Feb. 23

Beginner 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,

Intermediate 2,450 yd Swim Workout – Feb. 23

Intermediate 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,

Advanced 2,950 yd Swim Workout – Feb. 23

Advanced 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

Intermediate 2400 yd. Swim Workout – Feb. 2

Intermediate – 2400 yd workout Warmup (400 yds) 400 Swim (Swam as: 50 swim, stop, 10 front lifts on poolside, 50 swim, 10 back lifts on poolside, etc) Intermediate Set (400 yds) (Choice of kick, different for each rep. Ex. – flutter on stomach, kickboard, flutter on back, breast-stroke kick) 50 Kick, 50 swim 15”

Advanced 3100 yd. Swim Workout – Feb. 2

Advanced – 3100 yd workout Warmup (400 yds) 400 Swim (Swam as: 50 swim, stop, 10 front lifts on poolside, 50 swim, 10 back lifts on poolside, etc) Intermediate Set (700 yds) (Choice of kick, different for each rep. Ex. – flutter on stomach, kickboard, flutter on back, breast-stroke kick) 50 Kick, 50 swim 15”