Tuesday, September 23, 2014 (Ironman)

Total distance

4,800 m

Estimated time

1 h 30 min

Focus: Endurance: kick/drill/swim 75s and sprint 50s, then six descending swim 300s and three descending pull 400s.

Posted under the heading “IRONMAN” after the September 23 workout: a second workout for those training for an Ironman triathlon.

Warm-up (1,500 m, 28 min)

500 Choice

8 x 75 @ 1:20

KDS by 25’s

8 x 50 @ 1

Sprints

Main set (3,000 m, 54 min)

6 x 300 Swim @ 5:30

Descend 1-4

3 x 400 Pull @ 6

Descend 1-4

Warm-down (300 m, 6 min)

300 Swim

50 BK/50 Choice