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Intermediate Olympic-Distance Triathlon
Day 040 - Swim, run, and strength work
Swim + run + strength segment 
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SWIM: SPRINT FREE: SET 1: 3 x 100 free (easy); 4 x 25 kick (1 easy, 1 fast); 3 x 100 free (moderate); 3 x 50 kick (1 easy, 1 fast); 3 x 100 free (fast); 2 x 75 kick (1 easy, 1 fast). Rest 20" after each swim and 10" after each kick. SET 2: 1 x 50 sprint with 30" rest; 200 easy recovery; 2 x 50 sprint with 45" rest; 200 easy; 3 x 50 sprint with 1' rest; 200 easy; 4 x 50 sprint with 75" rest. RUN AND STRENGTH SEGMENT: (1) 20 walking lunges; (2) 50 crunches; (3) 20 squats; (4) 15 push-ups; (5) 15 tricep dips; (6) 400-800 meter zippy run; repeat 2-3 times without rest in between.
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