Tuesday, September 9, 2014 (Ironman)

Total distance

4,200 m

Estimated time

1 h 20 min

Focus: Aerobic: three 600s of building pull and swim/kick with fins, hard 50s, then 200s alternating IM drill/swim and pull.

Posted under the heading “IRONMAN” after the September 9 workout: a second workout for those training for an Ironman triathlon.

Warm-up (500 m, 10 min)

500 Choice

100 Kick

300 Pull

100 Kick

Main set (3,300 m, 1 h 4 min)

3 x 600 @ 30R

1) Pull, Build each 300

2) w/ fins 100 Swim/ 50 Kick

3) Pull, Build each 100

6 x 50 Swim

2 Hard @ 45

1 Easy @ 1

6 x 200 @ 3

Odds: IM Drill/ Swim

Evens: Pull

Warm-down (400 m, 8 min)

400 Choice