Workouts
Week March 24th - March 30th
MONDAY:
8:00AM: Swim aerobic 4k
10:30AM: Long Run 10 miles
1:00PM: Bike aerobic 90 min
3:00PM: Stretch-cords /strength 30 min
TUESDAY:
9:45AM: Track Workout! 2×4x1000, 3minR b/t intervals 10minR b/t sets, 3:35 - 3:43 pace; Run Total 12 miles
1st round: 3:32 - 3:32 - 3:31 - 3:31 2nd Round: 3:30 - 3:28 - 3:25 - 3:23
3:30PM: Swim 4.5K; 2x 400 pace, 800 threshold, 200 all out Fast
5:30PM: Bike sprint effort 2x 6x 10sec, 90 min
WEDNESDAY:
8:00AM: Swim 4.5k; Pace 2x 400 - 300 - 200 - 100
2:00PM: Run aerobic 8 miles
3:45PM: Stretch-cords/ strength 30 min
THURSDAY:
8:00AM: Swim Strength/pull 4.7k
NOON: Bike inside 2 hours; 3x 20min Threshold or zone 4- 5 HR
2:00PM: Run OFF THE BIKE; 3x 2miles (6:30pace), Run Total 6 miles
FRIDAY:
2:00PM: Swim aerobic 3k
SATURDAY:
8:00AM: Swim 5K ; 1×400 - 2×200 - 4×100 - 2×200 - 1×400
11:00AM: BRICK Workout: 3x 15min bike - 9min run
1hr45min bike - 8mile run
2:00PM: Stretch-cords/strength 30 min
SUNDAY:
11:00AM: Long Run 14 miles
5:00PM: Long Ride 2 hours (inside trainer…..2/3’s rule;)
WEEK TOTALS
Swim: 28K
Bike: 9hour (mostly inside…155 miles)
Run: 58 miles