WEEK 10 (31-05-2009) - Training for Ironman

BIKE 3:30

Even though this ride is a lot shorter than last weekend, do not put in extra effort. Keeping your effort aerobic is crucial to the recovery process.

No hard group rides. We want you feeling like a spring chicken come Monday!

RUN 0:45

Sandwiched between a 15:00 warmup and 15:00 cooldown (both below 70%), complete 10 x (:20 strides with 1:10 easy jog); stay light on your feet and keep your upper body relaxed.

SWIM 0:30

WARM UP

400 Swim

MAIN SET

10 X 100 (25 Kick - 25 Left arm - 25 Right arm - 25 Build up Swim) with :10 rest;

Build up the 25 swims to a little faster than race pace.

COOL DOWN

6 x 50 total recovery; your choice