swim Workout # 13

GREENWICH TRIATHLON CLUB
January 25, 2010
Muscle Build and the 500’s!!!


Total: 1200 meters

Warmup: 200 meters
200 Zip up with Shark

Main Set: 900 meters
2 x 100 pull (optional) with catch up using the kickboard
rest 20 secs after each set
1 x 500: all out!!!
rest 60 secs

8 x 25: race pace, build each 25
rest ONLY 10 secs between each set

total: 900


Cooldown: 100 meters
100 meters easy







GREENWICH TRIATHLON CLUB
January 25, 2010
Muscle Build and the 500’s!!!


Total: 2700 meters

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


Main Set: 2200 meters
2 x 100 pull with catch up using the kickboard
rest 20 secs after each set
1 x 500: all out!!!
rest 60 secs
2 x 100 pull with catch up using the kickboard
rest 20 secs after each set
1 x 500: all out!!!
rest 60 secs
8 x 50: catch up with kickboard
rest 20 seconds between each set
4 x 100: race pace, build each 25
rest ONLY 10 secs between each set

Cooldown: 100 meters
100 meters easy




GREENWICH TRIATHLON CLUB
January 25, 2010
Muscle Build and the 500’s!!!


Total: 3400 meters

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

Main Set: 2900 meters

2 x 100 pull with catch up using the kickboard
rest 20 secs after each set
1 x 500: all out!!!
rest 60 secs
2 x 100 pull with catch up using the kickboard
rest 20 secs after each set
1 x 500: all out!!!
rest 60 secs
2 x 100 pull with catch up using the kickboard
rest 20 secs after each set
1 x 500: all out!!!
rest 60 secs
8 x 50: catch up with kickboard
rest 20 seconds between each set
4 x 100: race pace, build each 25
rest ONLY 10 secs between each set

Cooldown: 100 meters
100 meters easy