Off completely. Rest!
Tuesday
am Swim 45 minutes. 800 warm up. 10x50 on :50. 400 easy, 300 hard, 200 easy 100 hard. 200 cool down. 2500 yards.
Wednesday
am Bike 60 min. TEMPO 15 mins Warm up, 15 min Tempo, 5 min Easy, 15 min Tempo, 10 min EASY Cool Down
pm off
Thursday
am Swim 45 minutes.
SWIM: 500 Choice warm-up: 10x50 kick, with 15 second rest. 1000 Straight swim. Start off VERY slow (focus on technique), gradually get faster. 200 Easy cool down (2,200 yds)
pm off
Friday
am Spin 60 minutes. 15 mins Easy, Single leg drills: 5 x [ 30 sec each leg, 2 mins both] The rest comfortble Tempo
Saturday
am. Run 60 minutes. 2 miles E pace Drilling 5 - 10 mins 3 x 100 yard Striders w/ 2 mins easy between, the rest E pace
Sunday
am. Spin 2 hours. Comfortable pace. Count your cadence every 15 minutes. shoot for 90+ rpms. Don't forget nutrition.
Maybe we can do this again. Here's a photo of Josh's surprise birthday ride. Happy Birthday, now get out of bed and ride your bike!
No comments:
Post a Comment