4x 2min Progressive Sprint + 30sec walking
(Picture: Bloso Domein Hofstade, my training place for running :-))
400 Wup - Tech.
5x100 4str. (15sec)
6x50 kick legs (15sec)
200m Cr. (count strokes)
10 X 50 But. (25 sprint + 25 easy) (30sec)
300m Cr. Easy
4x400m Cr. (20sec)
1:PB 100 TEMPO 1 + 100 TEMPO 3 x2
2:PB + PAL 100 TEMPO 1 + 100 TEMPO 3 x2
3:PB 200 3/5/7/9 Br. + 200 EASY
4:PB+PAL 200 3/5/7/9 Br. + 200 EASY
3 x 100 Cr. Progr. Sprint (20sec)
500 Easy Rec.
After a lot of sleep and rest the flu is gone, :-)).
So back to training:
3x200m 100Cr easy + 50 tech + 50 Br.
3x 50 But (25 easy+25 sprint)
400Cr PB+PAL (200 Progr./50 x2)
300Cr easy long stroke
500Cr PB+PAL (200 Breath 3/5/7/9 -50 + 300 Easy)
500Cr PB (200 Breath 3/5/7/9 -50 + 300 Easy)
During an awards banquet for the Waikiki Swim Club, John Collins, a Naval Officer stationed in Hawaii, and his wife Judy, began playing with the idea of combining the three toughest endurance races on the island into one race. They decided to issue a challenge to see who the toughest athletes were: swimmers, bikers, or runners. On February 18, 1978, 15 competitors, including Collins, came to the shores of Waikiki to take on the first-ever IRONMAN challenge.
Originally from: http://www.ironman.com/history.aspx#ixzz2BptH1ZQq