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SIX WEEKS AND COUNTING UNTIL YOUR NEXT 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: 6 hours, 30 minutes; Elite: 6 hours, 45 minutes; Pro: 7 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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