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Ironman-Distance Triathlon Program
Day 055 - Run Focus, Week 8
Swim (Key): Level 2, 60 minutes; Run (Key): Level 2, 75 minutes 
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TODAY'S WORKOUT IS A DISTANCE SWIM FOLLOWED BY A 75-MINUTE (L2) RUN. Distance freestyle, with the addition of other stroke if possible. The use of long fins is also recommended. Warm up 200-500; main set 1000, 800, 600, 400, every other 100 stroke other than freestyle, fins optional. Take 15 seconds rest between swim. Warm down 200-500. The run is on a marked course so you can monitor your pace per mile, and hold those constant after the first 15 minutes.
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