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Ironman-Distance Triathlon Program
Day 069 - Bike Focus, Week 10
Swim (Key): Level 2, 60 minutes; Bike (Key): Level 2, 240 minutes 
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TODAY'S WORKOUT IS A DISTANCE SWIM FOLLOWED BY A 240-MINUTE (L2) BIKE. Swim Distance Freestyle. Warm up 400-1000, making sure to include some kicking. Main set: 5 x 100, 20 seconds rest, 5 x 100, 15 seconds rest, 5 x 100, 10 seconds rest, 5 x100, 5 seconds rest; warm down 400-1000. Last long ride before the race. The bike should be riding perfectly. You should have your nutritional plan all mapped out. Your clothing should be all planned out and should be used in training. Your mental game plan also needs to be put in place.
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