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Ironman-Distance Triathlon Program
Day 048 - Run Focus, Week 7
Swim (Key): Level 2, 45 minutes; Bike (Key): Level 2, 90 minutes; Run (Key): Level 2, 60 minutes 
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TODAY'S WORKOUT IS A MIDDLE-DISTANCE SWIM FOLLOWED BY A 90-MINUTE (L2) BIKE, FOLLOWED BY A 60-MINUTE (L2) RUN. Shorter swim than usual concentrating on Middle distance freestyle, along with a shorter bike ride (course #2), so that you have the resources to complete the required hour run. For the swim, warm up 200-500; 4 x 400, work the first and the last 100 of each 400, holding the same time on decreasing rest (45, 30, then 15 seconds rest); 200-500 warm down.
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