Swim Workout # 12

GREENWICH TRIATHLON CLUB
January 21, 2010 Muscular Endurance


Total: 1700 or 2400 meters

Warmup: 200 meters
200 Zip up with Shark


Main Set: 1400 or 2100 meters

2 or 3 sets of:
4 x 25: all out efforts, rest 10 secs
2 x 100: Zip and Catch w Kickboard and BUOY (rest 20 secs)
8 x 50: Race effort (think build), rest 10 secs
total: 700 meters

Cooldown: 100 meters
100 meters easy










GREENWICH TRIATHLON CLUB
January 21, 2010 Muscular Endurance


Total: 2800 meters

Warmup: 300 meters
300 Zip up with Shark


Main Set: 2400 meters

3 sets of:
8 x 25: all out efforts, rest 10 secs
2 x 100: Zip and Catch w Kickboard and BUOY (rest 20 secs)
4 x 100: Race effort (think build), rest 10 secs
total: 800 meters

Cooldown: 100 meters
100 meters easy














GREENWICH TRIATHLON CLUB
January 21, 2010 Muscular Endurance


Total: 3700 meters

Warmup: 300 meters
300 Zip up with Shark


Main Set: 3300 meters

3 sets of
4 x 50: all out efforts, rest 10 secs
3 x 100: Zip and Catch w Kickboard and BUOY (rest 20 secs)
6 x 100: Race effort (think build), rest 10 secs
total: 1100 meters


Cooldown: 100 meters
100 meters easy