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Ironman-Distance Triathlon Program
Day 013 - All-around Training, Week 2
Swim (Key): Level 3, 60 minutes; Bike (Key): Level 1, 135 minutes 
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TODAY'S WORKOUT IS A MIDDLE DISTANCE SWIM SESSION FOLLOWED BY A 135 MINUTE (L1) BIKE. Warm up 400-1000 y/m of comfortable swimming. Main set: 4 x 400, work the first and the last 100 of each 400, holding the same time on decreasing rest (45, 30, then 15 seconds rest); 400-1000 warm down. Bike course #1, adding 15 minutes or so, to build your in-saddle time.
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