• Week 1
    Print Week

    • Day 112

    BIKE
    • Time: 1h 00m
    • Recovery
    • Very Easy
    • 60
    • Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled. Zone 1 only.
    SWIM
    • Time: 1h 15m
    • Distance: 4000.00 yards
    • Swim Endurance - KEY WORKOUT
    • Endurance
    • 75
    • 4000
    • WU: 400 non-free.
    • MS: 700/600/500/400/300/200/100 freestyle at T-pace with 100 backstroke or kickboard recovery between each freestyle set.
    • CD: 200 non-freestyle or kicking mix.
    RUN
    • Time: 20m
    • Run Brick
    • Strength
    • 20
    • Warm up easy 5 minutes. Run 10' on a flat course or treadmill after bike workout. 5 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.