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 moreIntermediate 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 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 moreIntermediate Group – 2700 yd workout Objective: Breath Control, Side Kicking Power and Development, Triathlon Swim Sighting, Crowd Swimming Warmup – 500 yds 200 FS 200 Pull (Try Flip turns) 100 Anything but FS Intermediate Set – 800 yds 4 x 100 FS Build 4 x 100 FS @ 2:00/2:10 Main Set – 1200 yds
Read moreAdvanced Group – 3300 yd workout Objective: Breath Control, Side Kicking Power and Development, Triathlon Swim Sighting, Crowd Swimming Warmup – 600 yds 200 FS 200 Pull (Try Flip turns) 200 Anything but FS Intermediate Set – 800 yds 4 x 100 FS Build 4 x 100 FS @ 1:50 Main Set – 1500 yds
Read moreWant a great way to get in 5 hours of cycling AND help out a great cause? Come to the Dover Y Spin-a-Thon on Saturday, Feb. 21. I’ve done it every year and it never fails to give me a big, mid-winter training boost. The Y is asking for a $25 pledge for each hour
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