GREENWICH TRIATHLON CLUB
December 14, 2009 Swim Workout # 5
Catch Up Stroke & Thumb to Thigh
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:
700 meters
• 10 x 25 Thumb to Thigh, rest 15 secs (2 laps)
• 2 x 100 freestyle, remember: hands touch and thumbs to thighs rest 15 secs (4 laps)
• 1 x 150 freestyle, remember: hands touch and thumbs to thighs rest 15 secs (6 laps)
• 4 x 25-catch up with kickboard,10 sec. rest between each
(4 laps total)
Cooldown:
100 meters easy
GREENWICH TRIATHLON CLUB
December 14, 2009 Swim Workout # 5
Catch Up Stroke & Thumb to Thigh
2000 meters
Warm-up: 400 meters
100 Freestyle
100 Pull
200 “catch up stroke” with kickboard
Main Set: 1400 meters
• 6 x 25 Thumb to Thigh, rest 5-10 secs
• 2 x 300 Thumb to Thigh & Hands Touching
• 1 x 500 Freestyle, go at a hard pace. Look to push yourself while practicing stroke technique
• 6 x 25 Thumb to Thigh, rest 5-10 secs
Cooldown: 200 meters
200 meters free
GREENWICH TRIATHLON CLUB
December 14, 2009 Swim Workout # 5
Catch Up Stroke & Thumb to Thigh
2700 meters
Warmup: 400 meters
• 200 free
• 200 “catch up” with kickboard
Main Set: 2100 meters
• 10 x 25 Thumb to Thigh, rest 5-10 secs
• 2 x 300 Thumb to Thigh & Hands Touching
• 1 x 1000 Freestyle, go at a hard pace. Look to push yourself while practicing stroke technique
• 10 x 25 Thumb to Thigh, -go hard, rest 5 secs
Cooldown: 200 meters
200 meters free
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