Dover YMCA Tri-swim Class Beginner Group 2050 yd Workout – Feb. 1

Beginner Group – 2050 yds

Warmup – 400 yds

  • 400 Pull

Intermediate Set – 400 yds (Swim w/ zoomers and/or pull buoy as necessary)

  • 100 Fingertip Drag
  • 100 Zipper
  • 100 Catchup
  • 100 Fist

Main Set – 1050 yds

  • 3 x 100 @ 3:00 with zoomers
  • 6 x 50 @ 1:30 with zoomers
  • 10 x 25 @ 0:45 with zoomers
  • 200 Continuous FS (no training devices if possible)

Cooldown – 200 yds

  • 4 x 50 Pull, Long – 20 sec rest after each
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