Swim Workout # 7

GREENWICH TRIATHLON CLUB
January 3, 2010 Welcome Back


Total: 900 meters

Warmup: 200 meters
100 free
100 catch w kickboard


Main Set: 600 meters
3 sets of:
1 x 100 build
- each 100 should be faster the previous
4 x 25 speed! Rest 20 seconds between each


Cooldown:
100 meters easy










GREENWICH TRIATHLON CLUB
January 3, 2010 Welcome Back


Total: 2050 meters

Warmup: 300 meters
100 free
100 pull
100 catch w kickboard


Main Set: 1650 meters

3 sets of:
1 x 200 Pull (rest 20 secs)
4 x 50 Pull Fast (rest 10 secs)
total: 1200

3 sets of
4 x 25 pure speed, rest 10 seconds
1 x 50 catch up with kickboard
total: 450

Cooldown: 100 meters
100 meters easy







GREENWICH TRIATHLON CLUB
January 3, 2010 Welcome Back


Total: 3050 meters

Warmup: 400 meters
100 free
200 pull
100 catch w kickboard


Main Set: 2550 meters

3 sets of:
2 x 200 Pull (rest 20 secs)
4 x 50 Pull Fast (rest 10 secs)
total: 1800

3 sets of
8 x 25 pure speed, rest 10 seconds
1 x 50 catch up with kickboard
total: 750

Cooldown: 100 meters
100 meters easy