NINE MORE WEEKS UNTIL YOUR NEXT HALF-IRONMAN!
This week's focus is Base Maintenance with a minor addition of speed. Your total workout time this week will be:
Age Group: 10 hours, 15 minutes;
Elite: 10 hours, 45 minutes;
Pro: 11 hours, 30 minutes.
TODAY'S WORKOUT:
SWIM: Distance Freestyle.
Set 1:
Do 2-3 repeats of the following:
2 x 100 freestyle plus 4 x 25 drill.
For the 100s, improve your time on each set. For the 25s, do a drill round:
1 = fist free,
2 = 1-arm free,
3 = catch-up free.
Set 2:
500 free: steady pace.
4 x 100: short rest free (5-10" rest).
500 free: steady; go 15" faster than the first 500.
4 x 100: long rest free (30-40" rest); have your average be 3-5" faster than the short-rest free 100s were.
Total distance for this workout: 2400-2700 yards/meters.
STRETCH 15'. ABS 10': 100 upper abs, 100 lower abs, 100 sides.
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