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It's week 7 of 11 until your next triathlon, if you're planning to do another one. Of course you can just follow this program to keep building fitness without planning to race! This is Week 2 of Cycle II of your training. During this week we'll continue to add race pace intensity. SWIM: DISTANCE FREESTYLE: SET 1: Swim at Level 2 intensity. (1) 2 x 150 with a 3-count pause before every stroke. (2) 2 x 100 with 5 kicks per arm stroke. (3) 2 x 50 fast. SET 2: Swim at Levels 3-4. Do 2 rounds of the following: 100, 200, 300, 400, with 10" rest after every swim. Take a 1' break between rounds. Make sure the combined times of Round 2 are faster than Round 1. SET 3: 3 x 100 freestyle. Do #1 easy, #2 medium, and on #3 get your best time.
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