Partner Advertisements
DC Tri Club Forum {dialogue}

Previous Page   Page: 1   Next Page

Workout for 3/3/10
CREATED: 03/03/10 by gwcrew2000 REPLIES:
gwcrew2000's ravatar gwcrew2000    JOINED: 2/28/09    POSTS: 126
Workout for CUA Swim 3/3/10
POSTED: 3/03/10 3:39 PM

Here is the workout:
The warm up is half swim, half pull. Drill 25 drill/25 swim; drill stroke, hold arm extended for a 3 count, then pull. Main set 1- Count your strokes for the first and last 25; count should be the same. Main set 2- Rest 20-30 secs. Speed set- Odds fast; evens moderate, Rest is 20 secs. Kick set- Choice kicking; fins are optional, but encouraged. Cool down- easy, choice.


Group 1:
WU: 200 (100 swim/pull)
Drill: 4x50
Main Set: 1 x 200
2 x100
Main Set 2: 4x100 rest 20-30 sec.
Speed Set: 4x50
Kick Set: 2x100
Cool Down: 100 easy
Total: 1,700

Group 2
WU: 300 (150 swim/pull)
Drill: 6x50
Main Set: 2 x 200
2 x100
Main Set 2: 4x100 rest 20-30 sec.
Speed Set: 6x50
Kick Set: 3x100
Cool Down: 200 easy
Total: 2,400

Group 3
WU: 400 (200 swim/pull)
Drill: 8x50
Main Set: 3 x 200
2 x100
Main Set 2: 6x100 rest 20-30 sec.
Speed Set: 8x50
Kick Set: 4x100
Cool Down: 200 easy
Total: 3,200

Previous Page   Page: 1   Next Page

New Post

Only logged in and active members of the DC Triathlon Club may post messages on the Forum.


Search Terms

 
Match Criteria