This a distance and pace oriented morning workout from professional Ironman athlete Mike Aigroz. The main set consisted of broken 300’s building up speed and repeat it over a longer time.
Workout AM
Warm-up:
400 free/back
4×100 free build 1.-4. @1’30
4×50 choice as 1.-3.: 25 FAST, 25 smooth, 4.: easy @45”
Main Set:
10×300 free broken (50/200/25/25)
as 50 strong build @45”, 200 pace @2’45, 25 FAST @45”, 25 easy @45”
–> 4x pullbuoy & paddles, 3x swim, 2x pullbuoy and paddles, 1x swim
Swim Down:
400 free fins & finger paddles DPS
100 loosen
WORKOUT TOTAL: 4500
This workout was provided by Coach Nico Messer.
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