Alcatraz 7K Challenge — Intermediate
7 km
Introduction
ALCATRAZ CHALLENGE
Introduction
ALCATRAZ CHALLENGE
+
Introduction
ALCATRAZ CHALLENGE
ALCATRAZ CHALLENGE
7KM
-INTERMEDIATE LEVEL-
This challenge consists of swimming 7km, the distance of the Alcatraz crossing in San Francisco (USA), doing:
Sessions
1 collapsible sessions
Session 1
7 km14x500m freestyle at AEM pace /20-30 seconds rest between each repetition
+
Session 1
7 km14x500m freestyle at AEM pace /20-30 seconds rest between each repetition
14x500m freestyle at AEM pace /20-30 seconds rest between each repetition
Excellent AEM (medium aerobic) workout
Keep control of your heart rate and of the swim pace set for your medium aerobic zone (Zone 2)
It is important to do a good warm-up with resistance bands and joint mobility before doing the sets in the water.
You can also do it on a partner's feet or wearing a wetsuit)
Go for it and enjoy the challenge!!
CHALLENGE
14x500m freestyle /20-30 seconds rest
Stay well hydrated, especially if you swim in a wetsuit!!
| Training zone | Description | Borg scale (1-10) | Maximum heart rate |
|---|---|---|---|
| Zone 2 | Swim pace in AEM(anaerobic threshold) | 6-7 | Between 40-20 below the maximum |
Training session created by Iván Santa Cruz — RFEN Senior Coach