»
Ironman-Distance Triathlon Program
Day 017 - All-around Training, Week 3
Swim (Key): Level 2, 65 minutes; Strength (Key): 15 minutes 
|
|
TODAY'S WORKOUT IS A DISTANCE SWIM. Warm up 400-1000 y/m; 4 x 500, each 500 getting faster (shoot for 5 second improvement on each); rest 30 seconds after the first 500, then use that overall time as your interval for the remaining 500s; 400-1000 warm down. After two challenging days this long and controlled swim will feel great. Strength train as before: 3 sets each of push-ups, dips, walking lunges, squats, pull-ups (or one of the substitutes I described), wall-sits, step-ups, toe-raises, back-extensions, abdominals of every variety, and stretch cords (surgical tubing) for arm and shoulder work (overhead press, tricep extensions, bicep curls and straight-arm shoulder raises can be done with these). Exercise for 25 seconds, rest 10 seconds, and repeat 3 times.
|
|
Shopping:
