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 Swim Workout # 17

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

Swim Workout # 17 Empty
PostSubject: Swim Workout # 17   Swim Workout # 17 EmptySat Feb 06, 2010 4:08 pm

GREENWICH TRIATHLON CLUB
February 8, 2010
The ENDURANCE Continues…



Total: 1300 meters

Warmup: 200 meters
100 Free
100 Pull (using pool buoy)

Main Set: 1000 meters
4 x 75: 50 moderate speed
25 all out
(rest 20 seconds between 75’s)

4 x 75: 25 all out
25 moderate speed
25 all out
(rest 20 seconds between 75’s)

1 x 400: RACE PACE


Cooldown: 100 meters
100 meters easy






GREENWICH TRIATHLON CLUB
February 8, 2010
The ENDURANCE Continues…


Total: 2300 meters

Warmup: 200 meters
100 Free
100 Pull (using pool buoy)

Main Set: 2000 meters
4 x 150: 100 moderate speed
50 all out
(rest 20 seconds between 150’s)

4 x 150: 50 all out
50 moderate speed
50 all out
(rest 20 seconds between 150’s)


1 x 800: RACE PACE


Cooldown: 100 meters
100 meters easy

GREENWICH TRIATHLON CLUB
February 8, 2010
The ENDURANCE Continues…


Total: 3300 meters

Warmup: 200 meters
100 Free
100 Pull (using pool buoy)

Main Set: 3000 meters
4 x 250: 100 moderate speed
100 race pace
50 all out
(rest 20 seconds between 250’s)

4 x 250: 50 all out
100 moderate speed
100 all out
(rest 20 seconds between 250’s)

1 x 1000: RACE PACE


Cooldown: 100 meters
100 meters easy
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