• Week 1
    Print Week

    • Day 133

    BIKE
    • Time: 1h 40m
    • Bike Base - KEY WORKOUT
    • Endurance
    • 100
    • 100' ride on a flat course. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).
    SWIM
    • Time: 1h 05m
    • Distance: 3000.00 yards
    • Swim Endurance - KEY WORKOUT
    • Endurance
    • 65
    • 3000
    • WU: 200 non-free.
    • MS: 600/500/400/300/200/100 freestyle at T-pace with 100 backstroke or kickboard recovery between each freestyle set.
    • CD: 200 non-freestyle or kicking mix.
    RUN
    • Time: 30m
    • Run Brick
    • Strength
    • 30
    • Warm up easy 10 minutes. Run 10' on a flat course or treadmill after bike workout. 10 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.