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 Swim Workout # 15

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

PostSubject: Swim Workout # 15   Thu Feb 04, 2010 8:15 pm

GREENWICH TRIATHLON CLUB
February 1, 2010
Wetsuit Legal Night

Total: 900-1400 meters

Warmup: 300 meters
100 Zip up with Shark
100 Catch w Kickboard
100 Pull (with Buoy)

Main Set: 500-1000 meters
1 or 2 sets
1 x 100 build
- each 25 should be faster than the previous
1 x 200 build
- each 50 should be faster than the previous
4 x 25 speed! Rest 20 seconds between each
4 x 25-Single Arm (150m). Breath to Stroking side
• rest 15 seconds between each
Set Total: (1000m)

Cooldown: 100 meters
100 meters easy







GREENWICH TRIATHLON CLUB
February 1, 2010
Wetsuit Legal Night

Total: 2700 meters

Warmup: 200 meters
200 Free
(100 of the 200 can be with pool buoy)

Main Set: 2400 meters
2 sets

6 x 25-Single Arm (300m). Breath to Stroking side
rest 15 seconds between each

200 build (8 laps)
300 build (12 laps)
400 build (16 laps)

6 x 25-Single Arm (300m). Breath to Stroking side
• rest 15 seconds between each

Set Total: (1200m)

Cooldown: 100 meters
100 meters easy



GREENWICH TRIATHLON CLUB
February 1, 2010
Wetsuit Legal Night

Total: 3500 meters

Warmup: 200 meters
200 Free
(100 of the 200 can be with pool buoy)

Main Set: 3200 meters
2 sets

8 x 25-Single Arm (300m). Breath to Stroking side
rest 15 seconds between each

300 build (12 laps)
400 build (16 laps)
500 build (20 laps)

8 x 25-Single Arm (300m). Breath to Stroking side
• rest 15 seconds between each

Set Total: (1200m)

Cooldown: 100 meters
100 meters easy
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Swim Workout # 15
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