Week 10 Base 3- week 2

Monday
off. 60 minutes of optional core strength.

Tuesday
am. Swim 60 min. 800 warmup (200 S, K, P, S). 8x50 on :50 or 1:00 (EBEH- 2 Easy, 2 Build, 2 Easy, 2 Hard). 6x200 Moderate intensity with 20 second rest between each 200. 500 easy. 200 cool down, 3100 yards.

pm. Run 60 min E pace running. Try to eat and drink while on the run. This practice will pay off. Concentrate on steady pace for the whole workout- count cadence, shoot for 90+.

Wednesday
am. Spin 1 hr.
15 min Easy
5 mins Hard, 5 mins Easy
5 mins Hard, 4 mins Easy,
5 mins Hard, 3 mins Easy
5 mins Hard, 2 mins Easy
5 Easy Hard
6 mins CD.

pm. Optional core strength 60 min.

Thursday
am. Swim 60 min. 800 warm up- choice. 10x50 kicking with 10 seconds rest. 2 moderate, 2 easy, 2 hard, 2 easy, 2 ALL OUT. 3x500 (1st one easy, second hard, third easy), try for only 30 seconds rest in between these. 200 cool down. 3,000 yards

pm. Run 60 min. 2 miles at E pace Drills for 10 mins: Butt kickers, High Knees, Skipping, Bounding, The rest is all at an E pace. Thorough stretch afterwards!

Friday
am. Bike 60 min. warm-up 15 mins. Start in lowest gear (small chain ring). The goal of this ride is all about fast legs! Every 3 mins shift up one, but keep legs moving. Do a total of 10 sets. 15 mins cool down in bigger gears.

pm. Swim. 500 warm up choice. 6x100 form work. Concentrate on something different each time. (1st 100- bilateral breathing, 2nd 100- hooking the water, 3rd 100- body positioning, repeat) 3x300 easy and relaxed swimming. rest 45 seconds in between. 2000 yards.


Saturday
am. BRICK SPIN 30 mins./RUN 90 min. Make the run an an out & back. Try to negative split it (the 2nd half needs to be faster than the 1st half). Run the 1st half at an E pace...2nd half at M pace. Remember fluids and food.

pm. off.


Sunday
am. Ride 2.5 hours. 15 min warm up with 2x1minute all out. 15 min single leg drills. 3x (10 min Easy, 10 min push big gear a 70rpm, 10 min build from Easy to very high cadence in low gear). last 60 min alternate from aero position to sitting up every 10 minutes. Don't forget nutrition and hydration.

pm. Celebrate. You've completed our biggest volume week of training.