Swim Workout # 22

GREENWICH TRIATHLON CLUB
March 1, 2010
Anerobic Training



Group 1: 1050 total

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

Mainset: 2250
**RACE PACE FOR ALL SETS. Rest 15 seconds in between each set
1 x 50
1 x 100
1 x 250
1 x 100
1 x 50

4 x 50 all out, rest 5 seconds between each


Cooldown: 100



GREENWICH TRIATHLON CLUB
March 1, 2010
Anerobic Training

Group 2: 2550

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

Mainset: 2250
**RACE PACE FOR ALL SETS. Rest 15 seconds in between each set
1 x 200
1 x 450
1 x 650
1 x 450
1 x 200

6 x 50 all out, rest 5 seconds between each


Cooldown: 100




GREENWICH TRIATHLON CLUB
March 1, 2010
Anerobic Training


Group 3: 3500

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

Mainset: 3200
**RACE PACE FOR ALL SETS. Rest 15 seconds in between each set
1 x 300
1 x 550
1 x 700
1 x 550
1 x 300

10 x 50 all out, rest 5 seconds between each

Cooldown: 100