Swim Workout # 23

GREENWICH TRIATHLON CLUB
March 4, 2010
Muscular Build


Group 1: 1300 total

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

Mainset: 1000
3 x 50: Race effort. Look to go hard right from the start. Rest 15 seconds between 50’s
1 x 100: Catch up with Kickboard

2 x 100: Race effort. Look to go hard right from the start. Rest 25 seconds between 100’s
1 x 100: Catch up with Kickboard

1 x 250: Race effort. Look to go hard right from the start. Rest 25 seconds after 250

8 x 25: Above Race pace: you should be breathing very heavy after! Rest only 5 seconds between each 25

Cooldown: 100

GREENWICH TRIATHLON CLUB
March 4, 2010
Muscular Build


Group 2: 2300 total

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

Mainset: 2100
3 x 100: Race effort. Look to go hard right from the start. Rest 15 seconds between 50’s
1 x 100: Catch up with Kickboard

2 x 300: Race effort. Look to go hard right from the start. Rest 25 seconds between 100’s
1 x 100: Catch up with Kickboard

1 x 700: Race effort. Look to go hard right from the start. Rest 25 seconds after 250

12 x 25: Above Race pace: you should be breathing very heavy after! Rest only 5 seconds between each 25

Cooldown: 100

GREENWICH TRIATHLON CLUB
March 4, 2010
Muscular Build


Group 3: 3300 total

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

Mainset: 3000
5 x 100: Race effort. Look to go hard right from the start. Rest 15 seconds between 50’s
1 x 100: Catch up with Kickboard

2 x 500: Race effort. Look to go hard right from the start. Rest 25 seconds between 100’s
1 x 100: Catch up with Kickboard

1 x 1000: Race effort. Look to go hard right from the start. Rest 25 seconds after 250

12 x 25: Above Race pace: you should be breathing very heavy after! Rest only 5 seconds between each 25

Cooldown: 100