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YOU HAVE FOUR MORE WEEKS ON THIS TRIATHLON TRAINING SCHEDULE: This schedule is geared toward your competing in another triathlon four weeks from now. However, you certainly don't have to race in two weeks; you can just follow the schedule to build fitness and strength. This is Week 4 of Cycle II of your training. It's a recovery week, after the high intensity of last week's training. Your total workout time for this week will be: Age Group: 8 hours; Elite: 9 hours; Pro: 9.75 hours. YOUR WORKOUT: SWIM: DISTANCE FREESTYLE: SET 1: L2: 4 x 250. Improve each 250 by 5". Rest 30" after each 250. SET 2: L2.5 (that means between Levels 2 and 3!): 3 x 800 free: hold the same pace on all three 800's, plus or minus 10". Pulling/paddles optional. Rest 30" after each 800. SET 3: 3 x 50. Do #1 easy (L1), #2 at 100% (L4), and #3 easy (L1). Rest 30" after each 50. WARM DOWN: 100-500 yards/meters. ABS: 5 minutes. STRETCH: 10 minutes
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