Swim Workout # 3

GREENWICH TRIATHLON CLUB
December 7, 2009 Swim Workout # 3

“Catch Up Stroke”


750 meters

Warm-up
150 meters

• 4 x 25-15 sec. rest between each
(4 laps total)
• 2 x 25 kick-15 sec. rest between each
(2 laps total)

Main Set:
550 meters
• 2 x 25 “catch up stroke”
• 12 x 25 “catch up stroke”
o with or without the kickboard
• 8 x 25 freestyle
Open Swim

Cooldown:
50 meters easy





GREENWICH TRIATHLON CLUB
December 7, 2009 Swim Workout # 3

“Catch Up Stroke”


1600 meters

Warm-up: 400 meters
200 Freestyle
100 Kick
100 Pull

Main Set: 1000 meters
• 100 m “catch up stroke”
• 300 m “catch up stroke” with kickboard
• 200 m pull with “catch up stroke”-no kickboard
• 300 m freestyle
• 200 m “catch up stroke” with kickboard

Cooldown: 200 meters
200 meters free












GREENWICH TRIATHLON CLUB
December 7, 2009 Swim Workout # 3

“Catch Up Stroke”


2500 meters

Warmup: 600 meters
• 300 free
• 100 kick
• 200 pull

Main Set: 1700 meters
• 100 m “catch up stroke”
• 500 m “catch up stroke” with kickboard
• 200 m pull with “catch up stroke”-no kickboard
• 500 m freestyle
o build every 50 with speed
o use the catch up stroke (1 second count)
• 200 m pull “catch up stroke” with kickboard
• 8 x 25 all out efforts
o use the catch up stroke (1 second count)

Cooldown: 200 meters
200 meters free