Weight Training for Ironman

Heres what Tommy, my coach, wants us to do doing December. He has done Ironman Wisconsin and did really well.

Excercises in order. Complete each excersise before moving on to the next:
Squats or Leg Press
Lat Pull Downs
Knee Extensions
Hamstring Curls
Bent-Arm Pulldowns
Core
Calf-raise
Seated Row
Dips
Tricep extnesion

Goal:
Help muscles and Connective tisssue become used to regular strength training

Types of Excersises:
Wide range of whoe body excersises
I mix in some light weight curls and pushups to round this out. It is not necessary.

Intesity:
Low! Never to strain....Never to failure. Focus on form>

Sets and Reps:
One or two sets of 25 reps with 30 -45 seconds rest between sets.

Thats what I will be doing for the next few weeks as well as some spinning, runing, and swimming.

I feel pretty good overall although motivation is hard to come by. I'll be in touch.