• Week 1
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  • Day 8

    SWIM
    • Time: 1h 00m
    • Long day
    • wu: 200swim, 200kick, 200pull, 200swim
    • main: 1600 ladder. Do a set of 275, then 250, 225 etc…until 25. Start at RPE 3 and build speed on each one until the end.
    • cd: 4 x 50, each slower than last
    Comments and Definitions

    Many of the workouts this week are the same as I have written for first time half Ironman plan. Becoming fast at sprint distance still takes lots of endurance and as we move into the build periods we'll get more above lactate threshold work. But for now, it's still lots of volume! Key session this week is the long swim on Monday.