Swim Workout # 11

GREENWICH TRIATHLON CLUB
January 18 , 2010 Endurance Night


Total: 1500 or 2000 meters

Warmup: 400 meters
200 Zip up with Shark
200 catch w kickboard


Main Set: 1000 or 1500 meters

2 or 3 sets of:
1 x 400: Build-rest 45 seconds (28 laps)
4x 25: all out effort. Rest 15 seconds
total: 2400


Cooldown: 100 meters
100 meters easy











GREENWICH TRIATHLON CLUB
January 18 , 2010 Endurance Night


Total: 2900 meters

Warmup: 400 meters
200 Zip up with Shark
200 catch w kickboard


Main Set: 2400 meters

3 sets of:
1 x 700: Build-rest 45 seconds (28 laps)
4x 25: all out effort. Rest 15 seconds
total: 2400


Cooldown: 100 meters
100 meters easy














GREENWICH TRIATHLON CLUB
January 18 , 2010 Endurance Night


Total: 3800 meters

Warmup: 400 meters
200 Zip up with Shark
200 catch w kickboard


Main Set: 3300 meters

3 sets of:
1 x 1000: Build-rest 45 seconds
4x 25: all out effort. Rest 15 seconds
total: 3300


Cooldown: 100 meters
100 meters easy