Swim Workout # 8

GREENWICH TRIATHLON CLUB
January 7, 2010
Catch Up & Thumb to thigh plus force

Total: 1300 meters

Warmup: 200m
100 free
100 pull

Main Set: 800m
2 sets of the following
1 x 100: Thumb to thigh
1 x 100: Catch with kickboard
8 x 25: speed: 15 seconds rest between each

Cooldown: 100m
100 meters easy












GREENWICH TRIATHLON CLUB
January 7, 2010
Catch Up & Thumb to thigh plus force


Total: 2100 meters

Warmup: 500 meters
200 free
100 thumb to thigh
200 catch w kickboard & buoy

Main Set: 1500 meters

1 x 200 pull
8 x 50 fast (rest 15 seconds btwn each)
1 x 200 pull
6 x 50 fast (rest 10 seconds btwn each)
1 x 200 pull with kickboard (catch up)
4 x 50 fast (rest 5 seconds btwn each)


Cooldown: 100 meters
100 meters easy









GREENWICH TRIATHLON CLUB
January 7, 2010
Catch Up & Thumb to thigh plus force


Total: 2900 meters

Warmup: 500 meters
200 free
100 thumb to thigh
200 catch w kickboard & buoy

Main Set: 2300 meters

1 x 200 pull
10 x 50 fast (rest 15 seconds btwn each)
1 x 200 pull
8 x 75 fast (rest 10 seconds btwn each)
1 x 200 pull with kickboard (catch up)
6 x 100 fast (rest 5 seconds btwn each)


Cooldown: 100 meters
100 meters easy