THERE ARE EIGHT MORE WEEKS UNTIL YOUR NEXT HALF-IRONMAN TRIATHLON!
This week is a recovery week: time to rest and let all the good hard training absorb into your body. Your total workout time this week will be:
Age Group: 7 hours;
Elite: 8 hours;
Pro: 9 hours.
TODAY'S WORKOUT:
SWIM: Distance Freestyle.
Set 1:
400 freestyle: loosen! Use minimum strokes per length.
400 free: do the 1st 10 strokes off the wall at top speed.
400 free: do each 100 faster than the previous one.
Make sure to start comfortably. Rest 30"-45" between 400's.
Set 2:
900 free: each 300 gets faster. It must feel like you are putting more effort into each 300. Rest 60"-90" between 300s.
9 x 50 free: 1-3 = moderate intensity; 4-6 = moderate to hard intensity; 7-9: hard intensity. Rest 15" after each 50.
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