Swim Workout # 18

GREENWICH TRIATHLON CLUB
February 11, 2010
MUSCULAR ENDURANCE



Total: 1550 meters

Warmup: 200 meters
100 Free
4 x 25 Single Arm


Main Set: 1250 meters
***all swims are at Race Pace***
2 x 250 – Rest 30 seconds

5 x 100 – Rest 15 seconds between 100’s

5 x 50 – Rest 5 seconds between 50’s


Cooldown: 100 meters
100 meters easy








GREENWICH TRIATHLON CLUB
February 8, 2010
The ENDURANCE Continues…


Total: 2500 meters

Warmup: 400 meters
100 Free
100 Pull (using pool buoy)
8 x 25 Single Arm


Main Set: 2000 meters
***all swims are at Race Pace***
1 x 500 – Rest 30 seconds

10 x 100 – Rest 15 seconds between 100’s

10 x 50 – Rest 5 seconds between 50’s


Cooldown: 100 meters
100 meters easy








GREENWICH TRIATHLON CLUB
February 11, 2010
MUSCULAR ENDURANCE


Total: 3000 meters

Warmup: 400 meters
100 Free
100 Pull (using pool buoy)
8 x 25 Single Arm


Main Set: 2500 meters
***all swims are at Race Pace***
2 x 500 – Rest 30 seconds

10 x 100 – Rest 15 seconds between 100’s

10 x 50 – Rest 5 seconds between 50’s


Cooldown: 100 meters
100 meters easy