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 Swim Workout # 16

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

PostSubject: Swim Workout # 16   Thu Feb 04, 2010 8:15 pm

GREENWICH TRIATHLON CLUB
February 4, 2010
Back to ENDURANCE

GOAL NIGHT!!

Total: 1500 meters

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

Main Set: 1100 meters
2 X 100 at race pace (rest 10 seconds)

1 x 500 at race pace (rest 25 seconds)

2 x 100 BUILD, (***5 second rest)

2 x 50: slow first 25/all out second 25
(rest 10 seconds)

Cooldown: 100 meters
100 meters easy






GREENWICH TRIATHLON CLUB
February 4, 2010
Back to ENDURANCE

GOAL NIGHT!!


Total: 2500 meters

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

Main Set: 2200 meters
4 X 100 at race pace (rest 10 seconds)

1 x 800 at race pace (rest 25 seconds)

8 x 100 BUILD, (***5 second rest)

4 x 50: slow first 25/all out second 25
(rest 10 seconds)

Cooldown: 100 meters
100 meters easy






GREENWICH TRIATHLON CLUB
February 4, 2010
Back to ENDURANCE

GOAL NIGHT!!


Total: 3200 meters

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

Main Set: 2900 meters
6 X 100 at race pace (rest 10 seconds)

1 x 1000 at race pace (rest 25 seconds)

10 x 100 BUILD, (***5 second rest)

6 x 50: slow first 25/all out second 25
(rest 10 seconds)


Cooldown: 100 meters
100 meters easy
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Swim Workout # 16
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