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Ironman-Distance Triathlon Program
Day 067 - Bike Focus, Week 10
Swim (Key): Level 2, 60 minutes; Run (Key): Level 2, 30 minutes 
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TODAY'S WORKOUT IS A MIDDLE DISTANCE SWIM FOLLOWED BY A 30-MINUTE (L2) RUN. The swim is a middle distance workout that is designed to offer some recovery for your legs. Warm up 200-500; main set 6 x 300 pulling, paddles optional, first 100 moderate, middle 100 hard, last 100 easy, 30 seconds rest between each swim, holding a constant time per 300; warm down 200-500.
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