Swim Workout # 10

GREENWICH TRIATHLON CLUB

January 14, 2010

Zipper, Shark Fin & Reach

Total: 1300 meters

Warmup: 200m
100 free
100 pull

Main Set: 1200m
1 x 100: Build (each 25m gets consecutively faster)
2 x 100: Zipper with Catch (use the board)
2 x 100: Zipper, Shark Fin & Reach
rest 30 seconds between each 100
1 x 500: Put it all together
8 x 25: speed (remember the fundamentals!)
rest 15 seconds between each 25

Cooldown: 100m
100 meters easy







GREENWICH TRIATHLON CLUB

January 14, 2010

Zipper, Shark Fin & Reach

Total: 2600 meters

Warmup: 400 meters
200 free
100 thumb to thigh
100 catch w kickboard & buoy

Main Set: 2200 meters
1 x 100: Build (each 25m gets consecutively faster)
3 x 100: Zipper with Catch (use the board)
3 x 100: Zipper, Shark Fin & Reach
rest 15 seconds between each 100
5 x 100: game time! Race Pace (think build, don’t burn out) Rest 15 seconds between each. 1. Glide 2. Hands touch 3. Pull with your lats 4. Thumbs touch your thighs 5. Zipper 6. Shark Fin
8 x 25: All out effort with pool buoy (rest 10 secs)
1 x 200: Catch with Kickboard
2 x 600: Build


Cooldown: 100 meters
100 meters easy