GREENWICH TRIATHLON CLUB
December 10, 2009 Swim Workout # 4
“Catch Up Stroke continued and ladders”
850 meters
Warm-up
200 meters
• 4 x 25-10 sec. rest between each
(4 laps total)
• 4 x 25-catch up with kickboard,10 sec. rest between each
(4 laps total)
Main Set:
550 meters
• 1 x 50 freestyle, rest 15 secs (2 laps)
• 1 x 100 freestyle, rest 15 secs (4 laps)
• 1 x 150 freestyle, rest 15 secs (6 laps)
• 1 x 100 freestyle, rest 15 secs (4 laps)
• 1 x 50 freestyle, rest 15 secs (2 laps)
• 4 x 25-catch up with kickboard,10 sec. rest between each
(4 laps total)
Open Swim
Cooldown:
100 meters easy
GREENWICH TRIATHLON CLUB
December 10, 2009 Swim Workout # 4
“Catch Up Stroke continued and ladders”
1700 meters
Warm-up: 400 meters
100 Freestyle
100 Kick
100 Pull
100 “catch up stroke” with kickboard
Main Set: 1100 meters
• 1 x 100 freestyle, rest 10 secs (4 laps)
• 1 x 200 freestyle, rest 10 secs (8 laps)
• 1 x 400 freestyle, rest 10 secs (16 laps)
• 1 x 200 freestyle, rest 10 secs (8 laps)
• 1 x 100 freestyle, rest 10 secs (4 laps)
• 100 “catch up” with kickboard
Cooldown: 200 meters
200 meters free
GREENWICH TRIATHLON CLUB
December 10, 2009 Swim Workout # 4
“Catch Up Stroke continued and ladders”
2800 meters
Warmup: 500 meters
• 200 free
• 100 kick
• 200 “catch up” with kickboard
Main Set: 2100 meters
• 1 x 200 freestyle, rest 10 secs (4 laps)
• 1 x 400 freestyle, rest 10 secs (8 laps)
• 1 x 800 freestyle, rest 10 secs (16 laps)
• 1 x 400 freestyle, rest 10 secs (8 laps)
• 1 x 200 freestyle, rest 10 secs (4 laps)
• 100 “catch up” with kickboard
Cooldown: 200 meters
200 meters free
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