Swim Ladder | Perpetual Endurance

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

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 @

Dover YMCA Tri-Swim Class Advanced Group – 3000 yd Workout – Feb. 1

Advanced Group – 3000 yd workout Warmup – 400 yds 200 Freestyle 200 Pull Intermediate Set – 600 yds 8 x 75 (25 Flag Kick Fast, 50 FS) Main Set – Descending Ladder – 1600 yds 2 x 200 @ 4:00 4 x 100 @ 2:00 8 x 50 @ 1:00 16 x 25 @

The “Sawtooth” Swim Ladder Workout

A great swim workout for triathletes is the “sawtooth” swim ladder shown in the graphic below. It is utilized in the Jan. 25 Dover Y Tri-swim Advanced and Intermediate workouts. I’d like to credit Master’s Coach Kent Hurst at the Dover YMCA for introducing me to this, though I did add the name “sawtooth” for

Dover YMCA Tri-Swim Intermediate Group 2700 yd Workout – Jan. 25

Intermediate Group – 2700 yd workout Warmup – 400 yds 200 Freestyle 200 Kick Intermediate Set – 400 yds 8 x 50 @ 1:10 – Decreasing time Main Set–“Sawtooth Ladder”-1700 yds 100, 150, 200, 250, 300, 350 at Long Event (Example: 1:50 Pace/100 yd = 1:17 IM or :39 Half IM) Pace 50 FAST between

Dover YMCA Tri-Swim Advanced Group 3,150 yd Workout – Jan. 25

Advanced Group – 3150 yd workout Warmup – 400 yds 200 Freestyle 200 Kick Intermediate Set – 400 yds 8 x 50 @ 1:10 – Decreasing time Main Set–“Sawtooth Ladder”-2150 yds 50, 100, 150, 200, 250, 300, 350, 400 at Long Event (Example: 1:50 Pace/100 yd = 1:17 IM or :39 Half IM) Pace 50

Beginner 2100 yd. Swim Workout – Mar. 2

Beginner Swim Workout – 2100 yds Warmup – 300 yds 6 x 50 Cont. Swim w/ 10 Alternating Front/Back Wall-Ups Intermediate Set – 450 yds Swim Each Faster (Choice of Kick): 150, R15, 50 Kick, R15 100, R15, 50 Kick, R15 50, R15, 50 Kick, R15 Main Set/Cool Down – 1200 yds 3 x 100

Intermediate 2650 yd. Swim Workout – Mar. 2

Intermediate Swim Workout – 2650 yds Warmup – 400 yds 8 x 50 Cont. Swim w/ 10 Alternating Front/Back Wall-Ups after each 50 Intermediate Set – 450 yds Swim Each Faster (Choice of Kick): 150, R15, 50 Kick, R15 100, R15, 50 Kick, R15 50, R15, 50 Kick, R15 Main Set/Cool Down – 1800 yds

Advanced 3200 yd Swim Workout – Mar. 2

Advanced Swim Workout – 3200 yds Warmup – 400 yds 8 x 50 Cont. Swim w/ 10 Alternating Front/Back Wall-Ups After each 50 Intermediate Set – 700 yds Swim Each Faster (choice of kick): 200, R15, 50 Kick, R15 150, R15, 50 Kick, R15 100, R15, 50 Kick, R15 50, R15, 50 Kick, R15 Main

Beginner 1,700 yd workout – Feb. 23

Beginner 1,700 yd workout Warmup (200) 200 Swim Intermediate Set (300) 2 x (50 pull, 50 kick, 50 swim) on 5:00 Main Set (1000) Swim Continuous = 700 200 Endurance Pace, 50 fast, 15 sec Rest 150 Endurance Pace, 50 fast, 15 sec Rest 100 Endurance Pace, 50 fast, 15 sec Rest 50 Endurance Pace,