Dover YMCA Tri-Swim Advanced Group 3000 yd Workout – Jan. 18

Advanced 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, 100 Back, 100 Breast, 100 FS – Continuous, No Board
  • 400 Continuous (25 Sprint Down, 25 Active Recovery back)

Cooldown – 400 yds

  • 4 x 100 Long – Start with 10 sec rest, increase by 10 (10, 20, 30)
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