Dover YMCA Tri-Swim Class Advanced Group – 3000 yd Workout – Feb. 1

Advanced Group – 3000 yd workout

Warmup – 400 yds

  • 200 Freestyle
  • 200 Pull

Intermediate Set – 600 yds

  • 8 x 75 (25 Flag Kick Fast, 50 FS)

Main Set – Descending Ladder – 1600 yds

  • 2 x 200 @ 4:00
  • 4 x 100 @ 2:00
  • 8 x 50 @ 1:00
  • 16 x 25 @ 0:30

Cooldown – 400 yds (with zoomers)

  • 8 x 50 (25 FS, 25 Dolphin kick underwater)
Email, RSS Follow