GREENWICH TRIATHLON CLUB
December 3, 2009 Swim Workout # 2
800 meters
Warm-up
100 meters
• 4 x 25-10 sec.
rest between each
(4 laps total)
Main Set:
100 meters PULL
• 4 x 25-10 sec.
rest between each
(4 laps total)
• Use PULL Buoy
200 meters FREESTYLE
• 8 x 25
50 meters KICK
• 2 x 25
• Use KICK Board
300 meters FREESTYLE
• 12 X 25
Cooldown:
50 meters easy
GREENWICH TRIATHLON CLUB
December 3, 2009 Swim Workout # 2
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
December 3, 2009 Swim Workout # 2
2400 meters
Warmup:
• 300 Free
• 200 pull
Main Set: aim to keep rest periods below 15 secs
• 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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