WEEK #3 (29-01-2009) - Training for Ironman

Thursday

SWIM 1:00

WARM UP

400 Swim - 200 Kick - 200 IM

MAIN SET

8 x 250 w/30 sec rest

(Alternate set: 8 x 200 w/30)

-- descend1-4, 5-8

-- the first one in each set of 4 should be @75%; the last one all out!

COOL DOWN

600 Pull, long and relaxed

RUN 1:00

This session is designed to be done at the track, but if you don't have access then use the included durations as your guide.

WARM UP

10:00 steady warm up jog, between 60-65%

MAIN SET

3 x (2400 / 10:00) w/(400 / 2:00) recovery after each

#1& 2 @75%, #3 @84%

The 3rd repeat should feel fairly challenging

COOL DOWN

Continue jogging, bringing your HR back down to 60% within 10:00.

Finish with 2-3:00 of walking @50% or lower.