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Ironman-Distance Triathlon Program
Day 034 - Swim Focus, Week 5
Swim (Key): Level 4, 75 minutes; Bike (Key): Level 3, 120 minutes, Run (Key): Level 2, 30 minutes 
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TODAY'S WORKOUT IS A SPRINT SWIM WORKOUT FOLLOWED BY A 120-MINUTE (L3) BIKE, THEN A 30-MINUTE (L2) RUN. Warm up 400-1000. Main set: 2 x 150 at moderate intensity, 4 x 75 at moderate/hard intensity, 12 x 25 at 100% intensity, 30 seconds rest after each swim; repeat main set; warm down 400-1000. If possible find course #2 to use this cycle. This is your first triple workout. This workout needs to be done in order and with very little rest between sports.
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