Week 7- Base 2 Rest and Recovery

Monday
am-off
pm-45 minutes optional core strength.

Tuesday
am- Swim. 60 minutes. warm up- 3x200 S,K,S. 5x200 on 3:30 or 3:40- these shouldn't be too difficult. 1 minute rest. 500 easy, 2x250 perfecting your form. Cool down 200 (2800 yards)
pm- Choice workout. Make it easy- 45 minutes of fun- a bike, snowshoe, ski, hoop, whatever.

Wednesday
am- Run 45 minutes easy. 10 minutes of drills (butt kickers, bounding, striders, high knees)
pm- 45 minutes optional core strength

Thursday
am- 60 min swim, Moderate to High intensity. Warm up 4x200 S,K,P,S. 10x50 on :50. 10x100 Swim 2 in a row, Pull 2 in a row on 1:50. 500 Easy swim. 200 cool down. (3000 yards)
pm-off

Friday
am- Bike 60 minutes. Warm-up for 10 minutes. Single leg work: 5x[30 sec R, 30 sec L, 3 minutes both]. 20 mins Hard TEMPO… push a tough gear, but keep RPM's at 90. 10 min cool-down in low gears.
pm- OFF

Saturday
am- Cross train. 60 minutes.
pm-off.

Sunday am- Brick. 60 min spin steady. Followed by 5 min run at T pace, then 25 min run at E pace. Time your transition. Get all of your running stuff ready in advance and see how fast you can go from bike to run.

Total 7:00
Swim: 2:00
Bike: 2:00
Run: 1:15
(Core: 1:30)
Cross Train: 1:45