Dover YMCA Tri-Class Advanced Group 3100 yd Workout – Feb. 15

Advanced Group – 3100 yd workout

Objective: Test 400 fitness, Test 100 fitness, Determine race 100 pace, determine optimal set interval times

Warmup – 600 yds

  • 300 Freestyle
  • 300 Pull

Intermediate Set – Kick Medley – 800 yds

  • 2X
    • 4 x 50 Regular (IM kicks (butterfly, back, breast, FS) “regular”)
    • 4 x 50 Inverted (IM kicks “inverted”)

Main Set – 1300 yds

  • Timed 400
  • Timed 100
  • 8 x 100 @ 2:15

Cooldown – 400 yds

  • 4 x 100 Long, Count Strokes w/ 15 sec rest (Fewer strokes each rep)
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