Swim Workout # 21

GREENWICH TRIATHLON CLUB
February 22, 2010
Getting back to distance



Group 1: 1350 total

Warmup:
200 free (8 laps)

Main Set: 1050
6 x 50-only a 10 second break
1 x 100
4 x 25-single arm, alternate each lap
4 x 25-pull
1 x 100-fast
4 x 25-single arm, alternate each lap
1 x 250-steady pace

Cooldown: 100






GREENWICH TRIATHLON CLUB
February 22, 2010
Getting back to distance



Group 2: 2600

Warmup: 400
100 free
100 pull
8 x 25 Single Arm-alternate

Mainset: 2100
4 x 25: pulling your partner
1 x 400
1 x 500
8 x 25 speed-rest 5 seconds between each
1 x 700
4 x 50 speed-rest 5 seconds between each

Cooldown: 100





GREENWICH TRIATHLON CLUB
February 22, 2010
Getting back to distance



Group 3: 3100

Warmup: 400
100 free
100 pull
8 x 25 Single Arm-alternate

Mainset: 2600
4 x 25: pulling your partner
1 x 400
1 x 600
12 x 25 speed-rest 5 seconds between each
1 x 800
8 x 50 speed-rest 5 seconds between each

Cooldown: 100