Week 16- Build 2, week 1

We're getting there!


Monday
Off. Perhaps a massage- recover from triathlon and sunday's ride.


Tuesday.
AM- 60 min Swim. 800 warm up (S, K, P, S). 8x100 EBEH (Each 100 = 25 Easy, 25 Build, 25 Easy, 25 Hard). 3x500. Easy, Medium, Hard. Try to keep same # of strokes per length. 200 cool down. 3300 yards

PM- Run: 75 minutes. 2 miles E pace 1 mile M pace 2 x [10 mins T pace, 20 mins E pace]


Wednesday
AM- off.
PM- Bike 75 minutes. 10 mins w-up 10 min Tempo (quicken cadence and speed), 5 min Easy Spin, 15 min Tempo 5 min Easy SPIN 20 min Tempo 10 min EASY CD

Thursday
am. Swim. 60 minutes. Do some drilling to start (800 yards). Then swim long and steady. 2000 yards without using the wall. That is, don't touch the wall when you finish a length, flip turn and start swimming when you get next to it. No help from the pool bottom either. 2800 total.


pm. Off or optional 30 min run easy.

Friday

am. Bike. 90 minutes. 15 mins Easy 2x (25 mins strong tempo, 5 min easy) 15 mins easy (high RPMs)

Saturday
am. Run 90 min. Practice drinking something every mile or every other mile. either stash water in strategic locations or carry water with you. when you do, imagine you are at a feed station. Walk briskly for 10 seconds, drink/eat, and then start running again. try to avoid walking for more than 10 seconds. experiment with the difference between running and drinking and walking and drinking.

pm. Swim 30 min. Easy.


Sunday.
am. Brick. Bike 3 hours. Run 15 min. Quick transition- T pace for 5 minutes. Then run easy.