Week 14- Build 3

Mon.
Off

Tues.
Am. Swim 60
Pm. Bike 60.

Wednesday.
am. Run 75 min. 2 miles E pace drilling 5 mins 2 x [20 min T pace, 5 mins E pace] 10 min E pace
pm. off.

Thursday
am. Swim 60 min. 800 warm up (S, K, P, S). 8x100 EBEH (Each 100 = 25 Easy, 25 Build, 25 Easy, 25 Hard). 3x500 Medium intensity. 2x200 Hard. 200 cool down. 3400 yards

pm. Little brick. Bike 60 min. Warm up for 10 min. 40 min race. Set a course for yourself. Go hard for 40 minutes. Eat/drink twice during the race. Cool down for 10 minutes. Set out running stuff in advance. Transition as fast as you can. Time yourself. Run easy for 10 minutes. After, try the transition again but do it slowly and methodically and see what your time is.

Friday
am. Run 30. All at E pace, but do at least 10 minutes of drills.
pm. Swim 45 min. Main Set 1000 EASY, working on DPS and siting.

Saturday.
Run 90 min. 2 miles E pace 1 hr M pace Cool down @ E pace.

Sunday
Brick. Bike 3.5/Run 15 min. This will be our longest. Endurance ride. Goal is on tempo & nutrition. Warm-up for at least 30 mins before starting tempo work. Spend most of the time in aerobars (adjust every 10-15 mins).