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WELCOME TO YOUR FIRST POST-TRIATHLON WORKOUT! This two-week program will help you recover from the Olympic-distance triathlon you just did. It's an "active recovery" program designed to keep you in the same pattern you followed during your training, and to keep you in the triathlon training lifestyle. To quickly review the abbreviations we'll use: A = Age Group athletes (folks who started their triathlon training at beginner level); E = Elite Group athletes (started training at an intermediate level); P = Pro Group athletes (started training with a solid aerobic base and race experience). The abbreviations L1 through L5 mean Effort Levels 1 through 5, where 1 is easiest and 5 is hardest; we'll define each level more specifically on the day you do it. Today's workout: swim at L2 (level at which short conversations are still comfortable). 400 free warmup, 100 dolphin kick, 100 breast kick, 400 free pull easy. Rest 20-60" (20-60 seconds) between efforts. Get a massage or take a hot tub or sauna. Feel proud of being sore and tired. Get to bed early!
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