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» Ironman-Distance Triathlon Program
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Day 024 - All-around Training, Week 4

Swim (Key): Level 3, 65 minutes; Strength (Key): 10 minutes        Training via ActiveMail

TODAY'S WORKOUT IS A MIDDLE-DISTANCE SWIM FOLLOWED BY A 10-MINUTE STRENGTH SESSION. Warm up 400-1000 y/m of comfortable swimming. Main set of 6 x 300, first 100 moderate, second 100 hard, third 100 easy, trying to improve each 300 by 2-3 seconds; add 30 seconds to your first swim and use that as your repeat interval; warm down 400-1000. Because this is a recovery week, do TWO (2) sets each of push-ups, dips, walking lunges, squats, pull-ups (or suitable substitute), wall-sits (don't cheat and support yourself by pushing on your legs), 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 30 seconds/rest 10 seconds and repeat.