Swim Drills | Perpetual Endurance

The Cross Lane Swim Workout For Triathletes

Here is a great workout for a triathlete swim group, if you can get 4 lanes at your local pool and you have a few swimmers. It is incorporated into the March 1 workouts I posted in the blog. It works on all elements of triathlon swimming: sighting, awareness, body contact and endurance swimming. You

Dover YMCA Tri-Swim Class Beginner Group 1800 yd Workout – Mar. 1

Beginner Group – 1800 yd workut Objective: Swim with Recovery Strike, Interval swimming Warmup – 400 yds 200 Recovery Stroke 200 FS Intermediate Set – 400 yds 4 x 100 Drill (Fingertip Drag, Zipper, Catchup, Fist) Main Set – 800 yds 8 x 25 FS @ 0:45 (No fins/pull buoys) 400 swim using FS (no

Dover YMCA Tri-Swim Class Intermediate Group 2800 yd. Workout – Mar. 1

Intermediate Group – 2800 yd workout Objective: Drills, Kick, Sighting, Crowds and Long Free Swim Warmup – Drills – 400 yds 8 x 50 FS (Odd: Fingertip Drag, Even: Fist) Intermediate Set (Kick Medley, No Board)– 600 yds 12 x 50 – Alternate 25 Kick Fast, 25 Free Active Recovery (3 times through the medley

Dover YMCA Tri-Swim Class Advanced Group 3100 yd Workout – Mar. 1

Advanced Group – 3100 yd workout Objective: Drills, Kick, Sighting, Crowds and Long Free Swim Warmup – Drills – 500 yds 10 x 50 FS (Odd: Fingertip Drag, Even: Fist) Intermediate Set (Kick Medley, No Board)– 800 yds 16 x 50 – Alternate 25 Kick Fast, 25 Free Active Recovery (4 times through the medley

Dover YMCA Tri-Swim Class Beginner Group 2200 yd Workout – Feb. 22

Beginner Group – 2200 yd workut Objective: Swim with Recovery Strike, Interval swimming, Triathlon Swim Sighting Warmup – 400 yds 200 Recovery Stroke 200 FS Intermediate Set – 600 yds 4 x 100 Drill (Fingertip Drag, Zipper, Catchup, Fist) 200 FS w/ fins and sighting Main Set – 1000 yds 8 x 25 FS @

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

Dover Tri-Swim Class Advanced Group 3300 yd Workout – Feb. 22

Advanced Group – 3300 yd workout Objective: Breath Control, Side Kicking Power and Development, Triathlon Swim Sighting, Crowd Swimming Warmup – 600 yds 200 FS 200 Pull (Try Flip turns) 200 Anything but FS Intermediate Set – 800 yds 4 x 100 FS Build 4 x 100 FS @ 1:50 Main Set – 1500 yds

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