Thursday, September 4, 2014 (Ironman)

Total distance

4,100 m

Estimated time

1 h 25 min

Focus: Mixed strokes: 50s and 100s shifting from mostly free to mostly non-free, then easy and hard kick and pull.

Posted under the heading “IRONMAN” after the September 4 workout: a second workout for those training for an Ironman triathlon.

Warm-up (1,100 m, 22 min)

300 Mix

2 x 100 Neg. Split @ 1:50

300 K-D-S

4 x 50 Neg. Split @ 1:10

100 Easy

Main set (2,700 m, 58 min)

20 x 50 @ 55/1:05

FR - Non-FR: 4 - 1, 3 - 2, 2 - 3, 1 - 4

12 x 100 @ 1:50/2:10

FR - Non-FR: 3 - 1, 2 - 2, 1 - 3

500

100 Easy Kick

50 Hard Kick

200 Easy Pull

50 Hard Pull

100 Easy Choice

Warm-down (300 m, 6 min)

2 x 150 Choice