Tuesday, September 2, 2014 (Ironman)

Total distance

5,500 m

Estimated time

1 h 50 min

Focus: Ironman training: steady warm-up and build 50s, six 450s (a 400 with hard and moderate parts plus a hard kick), then an 800 “Loco” ladder of hard and steady swims with pull gear.

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

Warm-up (1,500 m, 31 min)

400 Choice

300

50 free/50 non-free

200 kick w/ board

100 IM

(all with 20 sec rest at easy/steady intensity)

10 x 50 build @ 1

Last 5m hard w/ no breathing

Main set (3,700 m, 1 h 11 min)

6 x 450

400 Swim

100 Hard/250 Moderate/50 Hard

50 Hard Kick w/ board

200 Easy BK Recovery

1-4-1 "Loco" with pull gear. 800 m set: 25 m hard, 25 m steady, 50 m hard, 50 m steady, 75 m hard, 75 m steady, 100 m hard, 100 m steady, 75 m hard, 75 m steady, 50 m hard, 50 m steady, 25 m hard, 25 m steady.

Warm-down (300 m, 6 min)

300 Easy