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Ironman-Distance Triathlon Program
Day 020 - All-around Training, Week 3
Swim (Key): Level 2, 60 minutes; Bike (Key): Level 3, 150 minutes 
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TODAY'S WORKOUT IS A SPRINT SWIM WORKOUT FOLLOWED BY A 150-MINUTE (L3) BIKE. Warm up 400-1000 y/m. Main set: 1 x 200 at moderate intensity, 30 seconds rest; 2 x 100 at moderate/hard intensity, 45 seconds rest; 4 x 50 at 100% intensity, minute rest between; repeat the whole sequence two times; warm down 400-1000. Bike course #1.
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