Advanced

Extremadura Triple Crown Challenge — Advanced

3 sesiones

IntensityZ1 · AELZ2 · AEMZ3 · AEIZ4 · LacticZ5 · Max speed

Introduction

EXTREMADURA TRIPLE CROWN CHALLENGE

Introduction

EXTREMADURA TRIPLE CROWN CHALLENGE

-ADVANCED LEVEL-

The challenge is a tribute to the open water triple crown in Extremadura

In each of the 3 sessions you will complete a total volume of 3km swimming at AEI intensity (ZONE 3)

It is important to do a good warm-up with resistance bands and joint mobility before getting into the water

You can do it with a wetsuit or on a partner's feet to simulate race conditions and hold the required pace

If you do the 3 stages in a wetsuit, take great care with hydration (more dehydration when wearing a wetsuit)

Go for it and enjoy the challenge!!

Sessions

3 collapsible sessions

Session 1

500m

First stage: 3km El Anillo (Cáceres)

SESSION 1

First stage: 3km El Anillo (Cáceres)

2x (3x500m freestyle /1:30 rest) / 3-5 minutes rest + hydration between sets

The 3-5 minutes of rest between sets can be easy swimming with equipment!

Training zone	Description	Effort scale (RPE)	Maximum heart rate
Zone 3	AEI swim pace	8-9	Between 10-0 below maximum

Training session created by Iván Santa Cruz — RFEN Senior Coach

Session 2

100m

Second stage: 3km (City of Mérida)

SESSION 2

Second stage: 3km (City of Mérida)

5x (6x100m/ @1:45 - 1:50) / 3-5 minutes + hydration

The 3-5 minutes of rest between sets can be easy swimming with equipment!

Training zone

Description

Effort scale (RPE)

Heart rate

maximum

Zone 3

AEI swim pace

8-9

Between 10-0 below maximum

Training session created by Iván Santa Cruz — RFEN Senior Coach

Session 3

300m

Third stage: 3km (Orellana de la Vieja)

SESSION 3

Third stage: 3km (Orellana de la Vieja)

2x (5x300m freestyle / 1:15 - 1:30 minutes rest) / 3-5 minutes + hydration

The 3-5 minutes of rest between sets can be easy swimming with equipment!

Training zone	Description	Effort scale (RPE)	Maximum heart rate
Zone 3	AEI swim pace	8-9	Between 10-0 below maximum

Training session created by Iván Santa Cruz — RFEN Senior Coach