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Ironman Race Week swim workout - Daily Workout 09.18.17

September 19, 2017

Ironman Chattanooga is upon us!! Here's a solid workout for the week of an Ironman to help keep things fired up and ready to go! This is a classic Matthew Rose workout, my complements to the chef! 

 

Warm up

400 CH

200 FS-DR x 50s

200 FS-K x 50s

6x100 @ 10" RI

odds: 50bk-50fs

evens: 75 steady / 25 build

 

Variable Sprints

2x[4x25 @:30]

#1 - 12.5 FAST - 12.5 MOD

#2 - 12.5 MOD - 12.5 FAST

#3 - MOD #4 - FAST

 

MAIN SET:

3x200, steady @ 10" RI

300 pull, neg split to z3 @ 30'' RI

3x150, 50 steady - 50 z3 - 50 steady @ 15" RI

300 pull, neg split to z3 @ 30'' RI

3x100 @ 10" RI, z2-z3-z4 x100

 

50 easy warm down

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