week 15- rest and recovery

Monday
Off. 45 min core optional.

Tuesday
am. swim800 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. 1 mile E pace 2 miles M pace 1 mile E pace 2 miles M pace 1 mile E pace


Wednesday
am. Bike 60 minutes. 15 mins w-up 15 min Tempo 5 min Easy spin, 15 min Tempo 10 min Easy cool down.


Thursday.
am. Swim4x200 S,K, IM, S. 4x100 on 2:10, 200 EASY, 4x100 on 2:00, 200 Easy, 4x100 on 1:50, 200 EASY Cool down(2600) See how the first of these 100s go, you might want to push yourself to go on 2:00, 1:50, and 1:40.


Friday
Short brick, work on transitioning: 3 x [15 mins Bike, 5 mins Run] Everything is easy, except be very quick transitioning!


Saturday
SPRINT TRIATHLON. Yes, let's do this! Try for about a 20 min swim, 45 min ride, 30 min run. Then bike for 30 min easy. Practice putting all your food in the appropriate places (which pockets, etc.). Barbecue at my house afterward???


Sunday
2 hours easy bike. Practice riding in aero bars for at least half of ride.