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Ironman-Distance Triathlon Program
Day 042 - Swim Focus, Week 6
Bike (Key): Level 2, 120 minutes; Strength (Key): 15 minutes 
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TODAY'S WORKOUT IS A 120-MINUTE (L2) BIKE FOLLOWED BY A 15-MINUTE STRENGTH SESSION. Ride course #1and enjoy it! Strength today is 3 sets each of push-ups, dips, walking lunges, squats, pull-ups (if you've got a bar), 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 30 seconds, rest 10 seconds, and repeat.
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