WEEK #5 (12-02-2009) - Training for Ironman

Thursday

SWIM 1:00

WARM UP

6 x (100 Swim - 50 Kick) with 10 sec rest;

-- build up to 70% on #6

MAIN SET

3 x 600 Loco Swim w/1:00 recovery

-- each one consists of (1 lap easy / 1 lap fast, 2/2, 3/3, 3/3, 2/2, 1/1)

-- slow lengths @70-75%, fast lengths @90+%

(ALTERNATE SET: 2 x 600)

8 x 50 on 1:00 alternate (50 easy/50 FAST)

-- no holding back on the fast 50s!

COOL DOWN

200 easy swim

RUN 1:10

This workout is meant to be performed at the track; the times have been included in case you need to do this on the road. The main set acts as a "broken" endurance run with short rest intervals between the small pieces. Hold good running form throughout!

WARM UP

10:00 steady warm up jog, between 60-70%

MAIN SET

Be sure to hold you HR in control throughout this set:

20 x (400m / 2:00) @75-80% w/(100m / 30 sec) after each

COOL DOWN

Nice and easy jogging for the remainder of the workout. Get HR below 60% as soon as possible, even if you have to start by walking.