Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done
High RPM Spin
60' at 105+ RPMS average.
2x200 on 20" rest
3x100 on 10" rest
4x50 on 10" rest
6x100 on 10" rest: bi-lateral breathe
8x75 on 10" rest: breathe every 4th stroke
12x50 on 10" rest: breathe every 5th stroke
2x200 pull bi-lateral breathe on 20" rest
Bike Base - KEY WORKOUT
150' ride on a flat to rolling course. Keep HR in Zone 1-2.
Run Base - KEY WORKOUT
Run 90' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.
WU: 200 easy swimming. Then 2 x 50 Swim Golf.
MS: 10x50 yd/m w/:20 rest:
#3-4: Right Side Kick
#5-6: Left Side Kick
#7-8: Six Kick Change
#9-10: Six/Three Swim Transition.
2x 50 Swim Golf. Did you improve your golf score?
CD: 200 easy
75' ride on a flat course. Keep HR in Zone 1-2.
30' run with 4x30" strides. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done.