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SEVEN WEEKS TO YOUR NEXT TRIATHLON, AND COUNTING! This week's focus is Base Maintenance with a minor addition of speed. Your total workout time this week will be: Age Group: 8 hours, 15 minutes; Elite: 8 hours, 30 minutes; Pro: 9 hours. 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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