Tuesday, September 30, 2014 (Ironman)

Total distance

4,400 m

Estimated time

1 h 25 min

Focus: Aerobic: kick/swim 150s, four descending pull 300s, non-free drill with free sprints, then fast IM 100s with easy free.

Posted under the heading “IRONMAN” after the September 30 workout: a second workout for those training for an Ironman triathlon.

Warm-up (500 m, 9 min)

500 Choice

Main set (3,700 m, 1 h 14 min)

8 x 150 @ 2:45/2:55/3:05

50 Kick

100 Swim

4 x 300 Pull @ 4:30/4:40/4:50

Descend 1-4

8 x 50 @ 1:10/1:20/1:30

25 Non-FR Drill

25 FR Sprint

9 x 100 @ 1:45/1:55/2:05

2 IM Fast : 1 Easy FR

Warm-down (200 m, 4 min)

200 Cool Down