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Week Beginning 20th December 2010 Ironman Training Program
Monday - OFF
Tuesday - BIKE (15min run, 4x10min hard bike with 3min recovery, 15min hard run)
Wednesday - SWIM (400m drills, 100m kick, 4 x 400m increasing pace each 100m, 500m), RUN (15min warm up, 16 x 90secs with 30secs recovery in between, 15min cool down)
Thursday - BIKE (120min steady pace)
Friday - SWIM (400m drills, 300m, 6 x 50m hard, 300m, 6 x 50m harder, 300m, 6 x 50 hardest, cool down), RUN (15min warm up, 13K tempo run, cool down)
Saturday - As it is Christmas Day I think that we deserve the day OFF !!
Sunday - BIKE (3hours steady pace + 45min run), SWIM (2.5K sea swim)
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