Dover YMCA Tri-Swim Class Intermediate 2500 yd Workout – Feb. 15

Intermediate Group –  2500 yd workout

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

Warmup – 400 yds

  • 200 Freestyle
  • 200 Pull

Intermediate Set – Kick Medley – 800 yds

  • 2X
    • 4 x 50 Regular – IM Kicks (Butterfly, Back, Breast, FS) done “regular”
    • 4 x 50 Inverted – IM Kicks done Inverted

Main Set – 900 yds

  • Timed 400
  • Timed 100
  • 4 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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