Week 3- Base 1

Monday
AM. off
PM. core strength 45 minutes

Tuesday
AM. Swim 60 minutes.
500 yards warm up. Focus on steady kick and keeping body straight. Think form!!! Ladder set: 400 Free Hard, 300 Free Easy, 200 Free Hard, 100 Free Easy. Be very aware of your form on hard sets- try to hold good form as long as possible. 250 Kick. 250 cool down (2000 yds)

PM. Run 45minutes 5 min warmup, 10 minutes drills (butt kickers, high knees, striders, bounds), 15 minutes M pace, 15 minutes E pace.

Wednesday
AM. off
PM. Bike 60 minutes. Do a spin class if possible. Drink 2 water bottles while on bike. Maybe Jackson folks can get together in town and do this workout together. If not, 10 min warm up, 10 min easy 90rpms, 10 min big gear 70 rpms, 10 min speed 100 rpms, 10 min big gear 70 rpms, 10 min cool down.

Thursday
AM. Swim 60 minutes. Warm up 500yards choice. 10x50 Easy on 1:00. 10x125 Strong on 2:15. 250 cool-down (2500 yds)
PM. Run 60 E pace.

Friday
AM. Bike 60 minutes. 15 minute warm-up. Single Legs drills (repeat 6 times) 30 sec Right, 2 minutes both, 30 sec left leg, 2 minutes both. 15 minute cool-down.
PM. Core Strength 45 minutes

Saturday
Cross training 2 hours. Low intensity.

Sunday
Brick. Bike- 90 minute steady Easy spin followed by 15 minute run E pace. Start practicing eating and drinking. Experiment. Try for 300-600 calories per hour this workout and see what works for you.

Total- 11 hours
Swim: 2:00
Bike 3:30
Run 2:00
Core and Cross train: 3:30