Dover YMCA Tri-Swim Class Beginner Workout – Feb. 15

Beginner Group

Objective:  Determine “Recovery Stroke” – This will be your go to stroke in a race if you momentarily lose it and need to calm down and get composed.

Warmup – 600 yds

  • 200 Freestyle w/ zoomers
  • 200 Pull
  • 200 Kick w/ Board

Intermediate Set – 600 yds

  • 4 x 50 Drill (Fingertip Drag, Zipper, Catchup, Fist)
  • 400 FS Continuous

Main Set

  • Breast Stroke
  • Tread Water
  • Dog Paddle
  • Back Stroke (Elementary & Regulation)

Cooldown – 400 yds

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