• Week 1
    Print Week

    • Day 12

    BIKE
    • Time: 45m
    • wu: 10:00 at RPE 2-3
    • main: 4 x ( 5:00 at RPE 3-4 with last30 seconds fast spin at RPE4, 2:00 at RPE 2)
    • cd: 7:00 work down to RPE3 then RPE2 to finish
    SWIM
    • Time: 30m
    • Distance: 1500.00 yards
    • wu: 300 continuous. concentrate on form weaknesses.
    • main: 10 x 100 descend 1-5 and 5-10
    • cd: 200 continuous, alternate 50kick, 50 swim)