• Week 1
    Print Week

    • Day 8

    BIKE
    • Time: 30m
    • WU: 10'
    • MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM.
    • CD: 10'
    SWIM
    • Time: 1h 10m
    • Distance: 3150.00 yards
    • WU: 400
    • MS: 6x50 builds (each one gets faster) on 30" rest.
    • Then 4x(4x100)
    • - #1 RI = 20".
    • - #2 RI = 15".
    • - #3 RI = 10".
    • - #4 RI = 5".
    • Swim 200 ez.
    • Then swim 6x75 20" rest. On the odds (1,3,5) the last 25 is a sprint. On the evens, the last 50 is sprint.
    • CD: 200