Swim Workout # 24

GREENWICH TRIATHLON CLUB
March 8, 2010
Last Anaerobic workout


Group 1: 1350 total

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

Mainset: 1050
1 x 50-first 25 easy, second 25 all out
1 x 100-first 50 easy, second 50 all out
1 x 150-first 75 easy, second 75 all out
1 x 200-first 100 easy, second 100 all out
1 x 250-first 125 easy, second 125 all out
rest 15 seconds between each set

2 x 50 Single Arm (25 with left 25 with right arm)

8 x 25: all out, 3-5 seconds of rest


Cooldown: 100





GREENWICH TRIATHLON CLUB
March 8, 2010
Last Anaerobic workout


Group 2: 2350 total

Warmup: 300
100 free
4 x 25 Single Arm with the kickboard
100 pull with pull buoy

Mainset: 1950
1 x 50-first 25 easy, second 25 all out
1 x 100-first 50 easy, second 50 all out
1 x 200-first 100 easy, second 100 all out
1 x 400-first 200 easy, second 200 all out
1 x 600-first 300 easy, second 300 all out
rest 15 seconds between each set

4 x 50 Single Arm (25 with left 25 with right arm)

16 x 25: all out, 3-5 seconds of rest


Cooldown: 100



GREENWICH TRIATHLON CLUB
March 8, 2010
Last Anaerobic workout


Group 1: 3100 total

Warmup: 300
100 free
4 x 25 Single Arm with the kickboard
100 pull with pull buoy

Mainset: 2700
1 x 100-first 50 easy, second 50 all out
1 x 200-first 100 easy, second 100 all out
1 x 400-first 200 easy, second 200 all out
1 x 600-first 300 easy, second 300 all out
1 x 800-first 400 easy, second 400 all out
rest 15 seconds between each set
2100

4 x 50 Single Arm (25 with left 25 with right arm)

16 x 25: all out, 3-5 seconds of rest

Cooldown: 100