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IT'S WEEK 10 OF YOUR TRIATHLON TRAINING SCHEDULE: Today you're starting Cycle III of your training. In this cycle, you'll be increasing your intensity again. Your total workout time for this week will be: Age Group: 11 hours; Elite: 12 hours; Pro: 13 hours. YOUR WORKOUT: SWIM: DISTANCE FREESTYLE: SET 1: L2-L3: (1) 1 x 800. Do eight pushups after each 200. Rest 1' after each round of 200's plus pushups. (2) 4 x 100. Do 8 pullouts on deck after each 100. Rest 15" after each round. SET 2: L3-L4: (1) 400 free swim. (2) 400 free with long fins. (3) 400 free with fins plus paddles. (4) 400 free with fins: kick underwater. Do four strokes free to recover when you need to. Rest 15" after each 400. SET 3: 3 x 100 at 100% (L5). Rest 3' after each 100. ABS: 10 minutes. STRETCH: 10 minutes.
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