Thursday, October 2, 2014 (Ironman)

Total distance

4,700 m

Estimated time

1 h 30 min

Focus: Kick with fins, IM/free 150s, then pull 600s (negative split, then descending by 200), reverse IM and kick.

Posted under the heading “IRONMAN” after the October 2 workout: a second workout for those training for an Ironman triathlon.

Warm-up (900 m, 18 min)

500 swim

2x200 Kick w/ fins w/:30 rest

Main set (3,600 m, 1 h 9 min)

4x150 @ 2:30

100 IM/50 free

2x600 Pull @ 15R

Negative split at the 300 wall!

3x100 @ 1:45

Reverse IM

2x600 pull w/:30 rest

Descend by 200s in each 600 (1-3)

6x50 Kick @ :60

25 FAST/25 easy

Warm-down (200 m, 4 min)

200 cool down