swim Workout # 14

GREENWICH TRIATHLON CLUB
January 28, 2010
Muscle Build and Anaerobic Threshold

Total: 1150 meters

Warmup: 300 meters
100 Zip up with Shark
100 Catch w Kickboard
100 Pull with Buoy

Main Set: 750 meters
1 set of:

6 x 25-Single Arm (150m). Breath to Stroking side
rest 15 seconds between each

Ladder (450m)
• 1 x 50 freestyle, rest 20 secs (2 laps)
• 1 x 100 freestyle, rest 20 secs (4 laps)
• 1 x 150 freestyle, rest 20 secs (6 laps)
• 1 x 100 freestyle, rest 20 secs (4 laps)
• 1 x 50 freestyle, rest 20 secs (2 laps)

6 x 25-Single Arm (150m). Breath to Stroking side
• rest 15 seconds between each
Set Total: (750m)

Cooldown: 100 meters
100 meters easy

GREENWICH TRIATHLON CLUB
January 28, 2010
Muscle Build and Anaerobic Threshold

Total: 2900 meters

Warmup: 200 meters
100 Free
100 Catch w Kickboard and Buoy

Main Set: 2600 meters
2 sets of:

12 x 25-Single Arm (300m). Breath to Stroking side
rest 15 seconds between each

Ladder (700m)
• 1 x 100 freestyle, rest 10 secs (4 laps)
• 1 x 150 freestyle, rest 10 secs (6 laps)
• 1 x 200 freestyle, rest 10 secs (8 laps)
• 1 x 150 freestyle, rest 10 secs (6 laps)
• 1 x 100 freestyle, rest 10 secs (4 laps)

12 x 25-Single Arm (300m). Breath to Stroking side
• rest 15 seconds between each
Set Total: (1300m)

Cooldown: 100 meters
100 meters easy

GREENWICH TRIATHLON CLUB
January 28, 2010
Muscle Build and Anaerobic Threshold


Total: 3500 meters

Warmup: 200 meters
100 Free
100 Catch w Kickboard and Buoy

Main Set: 3200 meters
2 sets of:

12 x 25-Single Arm (300m). Breath to Stroking side
rest 15 seconds between each

Ladder (1000m)
• 1 x 150 freestyle, rest 10 secs (6 laps)
• 1 x 200 freestyle, rest 10 secs (8 laps)
• 1 x 300 freestyle, rest 10 secs (12 laps)
• 1 x 200 freestyle, rest 10 secs (8 laps)
• 1 x 150 freestyle, rest 10 secs (6 laps)

12 x 25-Single Arm (300m). Breath to Stroking side
• rest 15 seconds between each
Set Total: (1600m)

Cooldown: 100 meters
100 meters easy