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Ironman-Distance Triathlon Program
Day 027 - All-around Training, Week 4
Swim (Key): Level 2, 60 minutes; Bike (Key): Level 1, 100 minutes 
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TODAY'S WORKOUT IS A MIDDLE DISTANCE SWIM FOLLOWED BY A 100-MINUTE (L1) BIKE. Warm up 400-1000 y/m; main set 8 x 200 with your rest decreasing 5 seconds with each 200, using your first 200 time plus 45 seconds as your starting interval; warm down 400-1000. For the bike, do a portion of course #1.
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