• Week 1
    Print Week

    • Day 43

    BIKE
    • Time: 55m
    • WU: 10'
    • MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles. After 6th cycle,
    • CD: 10'
    SWIM
    • Time: 1h 10m
    • Distance: 3600.00 yards
    • WU: 400
    • MS: Swim 800 w/1' rest. Even split the 800.
    • 2*50 drill - on 20" rest.
    • 2*400 Even split - stay the same pace throughout. Rest is 20".
    • 2*50 drill on 20" rest.
    • 4*200 Even Split - make these 10" rest.
    • 2*50 drill on 20" rest.
    • Swim 200 easy.
    • 4*50 FAST! on 1' rest.
    • CD: 200 Warm-down