• Week 1
    Print Week

    • Day 12

    BIKE
    • Time: 55m
    • 55 minutes, on the trainer if possible:
    • wu: 10:00 at RPE 2-3
    • main: 4 x ( 8:00 at RPE 4-5 fast spinning, 2:00 at RPE 2)
    • cd: 5:00 work down to RPE 3 then RPE 2 to finish
    SWIM
    • Time: 30m
    • Speed day
    • wu: 300 continuous. concentrate on form weaknesses.
    • main: 10 x 100 descend 1-5 and 5-10
    • cd: 200 continuous, alternate 50kick, 50 swim)