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Ironman-Distance Triathlon Program
Day 045 - Run Focus, Week 7
Swim (Key): Level 3, 60 minutes; Strength (Key): 10 minutes 
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TODAY'S WORKOUT IS A DISTANCE SWIM WORKOUT FOLLOWED BY A 10-MINUTE STRENGTH SESSION. Warm up 400-1000; 4 x 500, each 500 getting faster; take 30 seconds rest after the first 500, and then use that overall time as your interval for the remaining 500s; 400-1000 warm down. Today we're going to increase strength work to 35 seconds of exercising. Rest betweeen exercises will be 15 seconds instead of 10 seconds. Do 3 sets each of push-ups, dips, walking lunges, squats, pull-ups, 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).
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