GREENWICH TRIATHLON CLUB
November 30, 2009 Swim Workout # 1
600 meters
Warm-up
100 meters
4 x 25’s swim -10 sec.
rest between each
(4 laps total)
Main Set:
500 meters
25 m swim down real easy
25 m swim back fast
(total of 20 laps)
GREENWICH TRIATHLON CLUB
November 30, 2009 Swim Workout # 1
1600 meters
Warm-up: 400 meters
16 x 25’s swim (16 laps total)
down easy, back fast
5 sec. rest between ea.
Main Set: 1000 meters
• 200m build (every lap gets consistently faster)
• 10 x 25m speed (rest 10 secs)
• 200m build (every lap gets consistently faster)
• 5 x 50m speed (rest 10 secs)
• 100m-All out effort
Cooldown:
100 meters free
GREENWICH TRIATHLON CLUB
November 30, 2009 Swim Workout # 1
2400 meters
Warmup:
• 300 Free
• 200 pull
Main Set:
• 5 x 100 build (easy, race, race, above race)
• 200 pull
• 500 freestyle, build last 200, last 50 at or above race pace
• 200 pull
Cooldown:
100 meters free
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