Extremadura Triple Crown Challenge — Beginner
3×3 km
Introduction
EXTREMADURA TRIPLE CROWN CHALLENGE
Introduction
EXTREMADURA TRIPLE CROWN CHALLENGE
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Introduction
EXTREMADURA TRIPLE CROWN CHALLENGE
EXTREMADURA TRIPLE CROWN CHALLENGE
-BEGINNER 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
It is a good light aerobic (AEL) base workout
It is important to do a good warm-up with resistance bands and joint mobility before getting into the water
Go for it and enjoy the challenge!!
Sessions
3 collapsible sessions
Session 1
500mFirst stage: 3km El Anillo (Cáceres)
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Session 1
500mFirst stage: 3km El Anillo (Cáceres)
SESSION 1
First stage: 3km El Anillo (Cáceres)
6x500m freestyle /20-30 seconds rest + hydration
| Training zone | Description | Borg scale (1-10) | Maximum heart rate |
|---|---|---|---|
| Zone 1 | Swim pace in AEL(aerobic threshold) | 3-4 | Between 70-50 below HRmax |
Training session created by Iván Santa Cruz — RFEN Senior Coach
Session 2
600mSecond stage: 3km (City of Mérida)
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Session 2
600mSecond stage: 3km (City of Mérida)
SESSION 2
Second stage: 3km (City of Mérida)
5x600m freestyle /20-30 seconds rest + hydration
| Training zone | Description | Borg scale (1-10) | Maximum heart rate |
|---|---|---|---|
| Zone 1 | Swim pace in AEL(aerobic threshold) | 3-4 | Between 70-50 below HRmax |
Training session created by Iván Santa Cruz — RFEN Senior Coach
Session 3
300mThird stage: 3km (Orellana de la Vieja)
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Session 3
300mThird stage: 3km (Orellana de la Vieja)
SESSION 3
Third stage: 3km (Orellana de la Vieja)
10x300m freestyle /20-30 seconds rest + hydration
| Training zone | Description | Borg scale (1-10) | Maximum heart rate |
|---|---|---|---|
| Zone 1 | Swim pace in AEL(aerobic threshold) | 3-4 | Between 70-50 below HRmax |
Training session created by Iván Santa Cruz — RFEN Senior Coach