When you think of healthy fats, you can think of peanuts, peanut butter, and peanut oil. That is because at least half of the fat in peanuts is heart-healthy monounsaturated fat, the kind found in olive oil and avocados. And over 30% is polyunsaturated fat; another good fat important in a healthy diet.
At half the distances of a full Ironman -- a 1.2-mile (1.9-kilometer) swim, 56-mile (90-kilometer) bike ride and a 13.1-mile (21-kilometer) run -- the Ironman 70.3 series is the fastest growing triathlon series in the world.
Fridays the distance is broken into 10 times 150, increasing by 50 yards or meters each month so that the final month includes 10 x 400. It is a tedious set and fully prepares the Ironman swimmer for the mental endurance required. Wednesdays are mentally easier, but train the body better than a distance swim. Those workouts can consist of ladders, pyramids, descending sets, alternating straight and broken swims, and similar sets.