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Ironman-Distance Triathlon Program
Day 052 - Run Focus, Week 8
Swim (Key): Level 2, 50 minutes; Strength (Key): 10 minutes 
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TODAY'S WORKOUT IS A DISTANCE SWIM FOLLOWED BY A 10-MINUTE STRENGTH SESSION. Add another stroke if possible. The use of long fins is also recommended. Warm up 200-500; main set 2 x 1000, with 1 min. rest between, holding steady pace; warm down 200-500. Remember that you're recovering this week. Do TWO (2) 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). Keep the exercise time at 35 seconds and rest 15 seconds between efforts.
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