Dover YMCA Tri-Swim Class Intermediate Group 2550 yd Workout – Feb. 1

Intermediate Group – 2550 yd workout

Warmup – 400 yds

  • 200 Freestyle
  • 200 Pull

Intermediate Set – 450 yds

  • 6 x 75 (25 Flag Kick Fast, 50 FS)

Main Set – Descending Ladder – 1300 yds

  • 2 x 200 @ 5:00
  • 3 x 100 @ 2:30
  • 6 x 50 @ 1:15
  • 12 x 25 @ 0:35

Cooldown – 400 yds (with zoomers)

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