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1x1,750m continuous freestyle
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Best Swim
Beginner
Alcatraz 7K Challenge — Beginner
7 km
IntensityZ1 · AELZ2 · AEMZ3 · AEIZ4 · LacticZ5 · Max speed
Introduction
ALCATRAZ CHALLENGE
Introduction
ALCATRAZ CHALLENGE
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Introduction
ALCATRAZ CHALLENGE
ALCATRAZ CHALLENGE
7KM
-BEGINNER LEVEL-
This challenge consists of swimming 7km, the distance of the Alcatraz crossing in San Francisco (USA), doing four sessions of 1,750m freestyle each
It is important to do a good warm-up with resistance bands and joint mobility before doing the challenge
Excellent Light Aerobic (AEL) workout
Go for it and enjoy the challenge!!
Sessions
4 collapsible sessions
Session 1
1,750m1,750m continuous freestyle
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Session 1
1,750m1,750m continuous freestyle
SESSION 1
1,750m continuous freestyle
| Training zone | Description | Borg scale (1-10) | Maximum heart rate |
|---|---|---|---|
| Zone 1 | AEL swim pace (aerobic threshold) | 3-4 | Between 70-50 below max HR |
Training session created by Iván Santa Cruz — RFEN Senior Coach
Session 2
1,750m1,750m continuous freestyle
+
Session 2
1,750m1,750m continuous freestyle
SESSION 2
1,750m continuous freestyle
| Training zone | Description | Borg scale (1-10) | Maximum heart rate |
|---|---|---|---|
| Zone 1 | AEL swim pace (aerobic threshold) | 3-4 | Between 70-50 below max HR |
Training session created by Iván Santa Cruz — RFEN Senior Coach
Session 3
1,750m1,750m continuous freestyle
+
Session 3
1,750m1,750m continuous freestyle
SESSION 3
1,750m continuous freestyle
| Training zone | Description | Borg scale (1-10) | Maximum heart rate |
|---|---|---|---|
| Zone 1 | AEL swim pace (aerobic threshold) | 3-4 | Between 70-50 below max HR |
Training session created by Iván Santa Cruz — RFEN Senior Coach