Thursday, September 11, 2014 (Ironman)

Total distance

5,200 m

Estimated time

1 h 35 min

Focus: Aerobic endurance: a pyramid from 50 up to 300 and back, twice, then backstroke, IM and pull.

Posted under the heading “IRONMAN” after the September 11 workout: a second workout for those training for an Ironman triathlon.

Warm-up (500 m, 9 min)

500 Mix

Main set (4,500 m, 1 h 22 min)

x2 Pyramid 50/100/150/200/250/300/250/200/150/100/50

15R between each

300 BK

300 IM

300 Pull

Warm-down (200 m, 4 min)

200 Choice