Thursday, September 18, 2014 (Ironman)

Total distance

5,200 m

Estimated time

1 h 40 min

Focus: Speed endurance: four rounds of 200s, 100s and 50s with more fast swims than easy, pull on odd rounds and fins on even.

Posted under the heading “IRONMAN” after the September 18 workout: a second workout for those training for an Ironman triathlon.

Warm-up (1,000 m, 19 min)

600 Choice

400 Pull

Main set (4,000 m, 1 h 18 min)

4 x

2 x 200 @ 2:40

1 FAST, 1 Easy

3 x 100 @ 1:20

2 FAST, 1 Easy

4 x 50 @ 45

3 FAST, 1 Easy

100 BK Easy

Odds: Pull, Evens: Fins

Warm-down (200 m, 4 min)

200 Choice