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 sWIM Workout # 9

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

PostSubject: sWIM Workout # 9   Wed Jan 20, 2010 8:21 am

GREENWICH TRIATHLON CLUB

January 11, 2010
Group Race

Total: 1300 or 1500 meters

Warmup: 200m
100 free
100 pull

Main Set: 1000m or 1200m
1 x 100: Build (each 25m gets consecutively faster)
2 x 100 Thumb to Thigh with Catch the Kickboard
rest 30 seconds between each 100
8 x 25: speed (remember the fundamentals!)
rest 15 seconds between each 25
1 x 500: Endurance time!
***Optional***
8 x 25: speed (remember the fundamentals!)
rest 15 seconds between each 25

Cooldown: 100m
100 meters easy








GREENWICH TRIATHLON CLUB
January 11, 2010
Group Race


Total: 2600 meters

Warmup: 400 meters
200 free
100 thumb to thigh
100 catch w kickboard & buoy


Main Set: 2100 meters
5 x 100: game time! Race Pace (think build, don’t burn out) Rest 15 seconds between each
8 x 25: All out effort with pool buoy (rest 10 secs)
1 x 200: Catch with Kickboard
2 x 600: Build


Cooldown: 100 meters
100 meters easy








GREENWICH TRIATHLON CLUB
January 11, 2010 Group Race

• Teams of 3 or 4
• Relay style
• Ladder style of racing
• 50’s
• 100’s
• 200’s
• Each team member will only swim 50m per time
• All teammates must tread water while teammate swims

Race 1
400m “Short Speed” 25m sprints. Each member swims 4 x 25 (100)

Race 2
200m “SPEED” each member swims only 1 50 (50)

Race 3
400m “SPEED” each member swims 2 50’s (100)

Race 4
200m “CATCH UP”-each member swims only 1 50 with Kick Board (50)

Race 5
1600m “PULL” –each member swims 8 50’s (400)
teammates can hold onto walls

Race 6
400m “PULL” –each member swims 1 100m pulling (100)
teammates must tread

Race 7
Team 500 (500)
Teams will swim 500 together. Every 10 seconds another teammate will go

Total distance per person: 1300m

Remainder of workout:
Drills and Build Segments
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sWIM Workout # 9
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