Greenwich Triathlon Club Message Board
 
HomeHome  FAQFAQ  SearchSearch  UsergroupsUsergroups  MemberlistMemberlist  RegisterRegister  Log inLog in  

Share | 
 

 Swim Workout # 23

Go down 
AuthorMessage
Admin
Admin


Number of posts : 65
Registration date : 2009-02-26

PostSubject: Swim Workout # 23   Sat Mar 13, 2010 5:19 pm

GREENWICH TRIATHLON CLUB
March 4, 2010
Muscular Build


Group 1: 1300 total

Warmup: 200
100 free
4 x 25 Single Arm with the kickboard

Mainset: 1000
3 x 50: Race effort. Look to go hard right from the start. Rest 15 seconds between 50’s
1 x 100: Catch up with Kickboard

2 x 100: Race effort. Look to go hard right from the start. Rest 25 seconds between 100’s
1 x 100: Catch up with Kickboard

1 x 250: Race effort. Look to go hard right from the start. Rest 25 seconds after 250

8 x 25: Above Race pace: you should be breathing very heavy after! Rest only 5 seconds between each 25

Cooldown: 100

GREENWICH TRIATHLON CLUB
March 4, 2010
Muscular Build


Group 2: 2300 total

Warmup: 200
100 free
4 x 25 Single Arm with the kickboard

Mainset: 2100
3 x 100: Race effort. Look to go hard right from the start. Rest 15 seconds between 50’s
1 x 100: Catch up with Kickboard

2 x 300: Race effort. Look to go hard right from the start. Rest 25 seconds between 100’s
1 x 100: Catch up with Kickboard

1 x 700: Race effort. Look to go hard right from the start. Rest 25 seconds after 250

12 x 25: Above Race pace: you should be breathing very heavy after! Rest only 5 seconds between each 25

Cooldown: 100

GREENWICH TRIATHLON CLUB
March 4, 2010
Muscular Build


Group 3: 3300 total

Warmup: 200
100 free
4 x 25 Single Arm with the kickboard

Mainset: 3000
5 x 100: Race effort. Look to go hard right from the start. Rest 15 seconds between 50’s
1 x 100: Catch up with Kickboard

2 x 500: Race effort. Look to go hard right from the start. Rest 25 seconds between 100’s
1 x 100: Catch up with Kickboard

1 x 1000: Race effort. Look to go hard right from the start. Rest 25 seconds after 250

12 x 25: Above Race pace: you should be breathing very heavy after! Rest only 5 seconds between each 25

Cooldown: 100
Back to top Go down
View user profile http://greenwichtriclub.forumotion.com
 
Swim Workout # 23
Back to top 
Page 1 of 1
 Similar topics
-
» The triple threat workout.
» Trap rigging swim baits
» What's a good speed workout during race week?
» swim feeders
» Monster Michael Todd's Arm Training workout

Permissions in this forum:You cannot reply to topics in this forum
Greenwich Triathlon Club :: 2009-2010 GTC Swim Program-
Jump to: