• Week 1
    Print Week

    • Day 116

    BIKE
    • Time: 30m
    • Recovery
    • Very Easy
    • 30
    • Easy spin for 30' in small chain ring (or middle ring if you have a triple crankset.) Zone 1 to upper 2 only.
    RUN
    • Time: 50m
    • Run Base
    • Endurance
    • 50
    • Run 50' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 1h 00m
    • Distance: 3100.00 yards
    • Swim Endurance
    • Form
    • 60
    • 3,100
    • WU: 300 yds of different strokes.
    • MS:
    • 5x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45".
    • 10x 100 on 20" rest. 25 hard, 75 cruise.
    • CD: 300