Week 9- Base 3, Week 2

Hey Team- This week and next week are our biggest 2 weeks of volume for the whole Road to Boise. I put an extra swim in (and I'll plan for 3 swims per week from here on out). 12 hours this week and 13 next week. After that we'll move into more tri specific and higher intensity work. It's March! Pretty soon we'll be on the roads.

Good luck on the tests! Check in on your resting heart rate too.

Monday
am. off.
pm. Core 45 minutes. Don't destroy yourself with strength work.

Tuesday
am. 60 min Swim. 800 warm up (S, K, P, S). 8x100 EBEH (Each 100 = 25 Easy, 25 Build, 25 Easy, 25 Hard). 3x400 Medium intensity, but breath bilaterally, maximizing DPS (distance per stroke). 200 cool down. 3000 yards
pm. Bike. 60 minutes easy spin. rpm 90-100. get mentally ready to run fast tomorrow.

Wednesday
am. Run 45 min. mile test. Warm up 15 minutes with some striders. Mile test! Cool down- 20 minutes easy.
pm. Off- eat a good meal and get plenty of sleep.

Thursday
am. 60 min swim. 800 warm up (S, K, P, S). 30 min test. How many laps can you swim min 30 min? Optional 200 yard test- all out. Cool down- your choice. Go down the slide to celebrate your hard work!

Can we do this swim together and then go out to celebrate with a cup of Joe????? How about we meet at the pool at 6am???

pm. 75 min spin. 10 min warm up including 2x1 minute spin ups (increase rpm to highest possible without bouncing and hold for 10 seconds). 3x(10 min Medium intensity, 1 min High, 4 min rest). 10 min in aero bars visualizing racing. 10 min cool down.

Friday
am. Run 60 minutes. 10 min warm up. 5x(6:00 @ new T pace, 2 min E pace). 10 minutes E pace.
pm. off.

Saturday
am. Recovery Swim 45 minutes. 4x300 (300 Easy, 300 kick, 300 pull, 300 easy). 500 smooth- maximize DPS. (1700 yards)

pm. Cross train 2 hours.

Sunday
Brick 2 hour bike, 30 min run. 1st 10 minutes of run @ M pace, then E pace for rest.

IMPORTANT: Design a nutrition plan before your ride and stick to it. I like to set my watch to beep every 15 minutes and eat something. See if you can do what you've planned for yourself.

Total: 12 hours