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Your First Olympic Distance Triathlon
Day 043 - Open water swimming, then hiking
35-minute overdistance swim (level 1) and 55-minute overdistance hike (level 1) 
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TODAY YOU'LL DO TWO EXTRA-FUN WORKOUTS. WORKOUT 1: SWIM FOR 35 MINUTES AT LEVEL 1 INTENSITY (60-70% of MHR). If you live near a lake, ocean, or other navigable body of water, try an open water swim today. Swim parallel to shore, and use a wetsuit if the water is below 72 degrees. Lift your head every six to eight strokes to "sight" -- that is, to check where you're going and keep on course. Swim for what seems like 20 minutes and check your watch -- you've probably gone about 2 minutes. Keep going until you've managed to stay in the water for 35 minutes. (Note: it's good to bring a friend with you on this workout if you're going to be swimming somewhere unsupervised.) WORKOUT 2: DO A 55-MINUTE OVERDISTANCE (OD) HIKE AT LEVEL 1 INTENSITY (60-70% of MHR): Change the tempo a bit here and go for a hike instead of a run today. Make it a family outing, if appropriate, and enjoy the scenery along the way. If it takes longer than 55 minutes, don't worry; you can handle the extra by now. And skip the tempo speed bursts this week -- they're hard to do in hiking boots!
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