Week 13- Build 2

Monday.
off

Tuesday.
am. swim 60 min.
pm. Bike 60+ min Easy.

Wednesday.
am. Run. 45 min. 10 min E pace. 20 min T pace. 15 min E pace.
pm. bike. 60 min. 10 min warm up. 10 min single leg drills. 5x60seconds hard with 2:00 easy spinning in between. 5 min moderate push in big chain ring. 20 min high rpm but easy.

Thursday.
am. Swim. 200S, 200K, 200P, 200S. 5x100IM. (whatever alternative strokes you can/want to do, just mix it up). 500 easy but on odd lengths swim with eyes closed, on even lengths practice siting. 5x100 (easy, hard, easy, all out, hard) onl :20 seconds of rest in between. really push it on the all out to hard transition- this will take mental toughness! 500 Easy but no rest. 200 cool down. 3000 yards.

pm. off

Friday.
Run 75 min. 2 miles at E pace 4 x (1 mile T pace with 1 min rest) 5 mins E pace 1 x 1 mile T pace w/ 1 min rest) the rest at easy pace.
pm. off.

Saturday.
Bike 1:30. find (or create) hill terrain. find 7 hills to ride. attack them and ride out of them- don't just pedal to the top. make it over and spin through and into the downhills.
pm. 45 min swim. 5x100 choice warm up. 500 with pull buoy- all bilateral breathing. 5x100 EBEH. 3x50 kick all out. 300 cool down.

Sunday.
Bike 3 hours. a TOUGH one. 30 min warmup. 6x[30 sec spin-up, 4:30 easy) 2x30 mins hard w/10 min Easy between. The rest is easy. Spin up = start in easy/medium gear. increase steadily in speed and cadence. get to the point where you start to bounce and then back off.