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Ironman-Distance Triathlon Program
Day 003 - All-around Training, Week 1
Swim (Key): Level 2, 60 minutes; Strength (Key): 15 minutes 
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TODAY'S WORKOUT IS A DISTANCE SWIM. Take Swim Test #1: Do 8 x 100 swims with 15 seconds rest between each. Record your average time per 100. You will be taking tests at the beginning of this program and you will take the same test near the end of the program. Tests are helpful for many reasons. 1) You'll see where you are and attach some numbers to your current fitness. These numbers/times can help plan training paces throughout the program. 2) You can mark your improvement and gain confidence from your athletic achievement. Important strength exercises include push-ups, pull-ups, bench dips, walking lunges, unweighted squats, wall sits, abdominal crunches, and back extensions. Today do 3 sets of 25 seconds on/10 seconds off for each exercise with 1 minute rest between exercises.
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