Thursday, September 25, 2014 (Ironman)

Total distance

about 4,200 m

Estimated time

1 h 25 min

Focus: Ironman endurance: a pyramid warm-up, then eight 400s, freestyle with bilateral breathing alternating with IM and freestyle on a three-stroke pattern.

Posted under the heading “IRONMAN” after the September 25 workout: a second workout for those training for an Ironman triathlon. The warm-down was easy kick until the end of practice; it is counted here as about 200.

Warm-up (800 m, 14 min)

Pyramid w/ 15 seconds rest between each

50/100/150/200/150/100/50

Main set (3,200 m, 1 h 3 min)

8 x 400

Odds: FR w/ bilateral breathing @ 20R

Evens: 100 IM/ 300 FR w/ trilateral breathing @ 15R

Warm-down (about 200 m, 6 min)

Easy Kick until end of practice