Dover 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! Proper Breathing

Cool Down – 200

• Choice