Dover YMCA Tri-Swim Class Intermediate Group 2700 yd Workout – Feb. 22

Intermediate Group – 2700 yd workout

Objective: Breath Control, Side Kicking Power and Development, Triathlon Swim Sighting, Crowd Swimming

Warmup – 500 yds

  • 200 FS
  • 200 Pull (Try Flip turns)
  • 100 Anything but FS

Intermediate Set – 800 yds

  • 4 x 100 FS Build
  • 4 x 100 FS @ 2:00/2:10

Main Set – 1200 yds

  • 200 Side Kick w/ Board & Fins (100 R/100L)
  • 200 FS with Tennessee Turns
  • 400 Bilateral(+2) w/ Full Exhale UW
  • 400 3 Abreast with Sighting (Stay Abreast)

Cooldown – 200 yds

  • 4 x 50 w/ Fins (25 Dolphin Kick UW/25 FS)
Email, RSS Follow