Week 17- Build 2, Week 2

Monday.
Off

Tuesday.
am. Swim 60 minutes. 500 warm up your choice.10x50- 25 yards practice sighting. popup 3 times on the way down and sight the same spot out of the water. on the way back, practice swimming with your eyes closed- are you going straight?10x50 on 1:00 or :50.400 strong, 300 Easy, 200 Hard, 100 Easy, 50 all out.200 strong500 cool down. (3250 yards)

pm. Either do the Tuesday night ride or hill repeats. 20 min easy warm up. 5x5 min hill repeats. Keep tempo high. Try to choose a hill where you can crest the top. 30 minutes tempo riding.

Wednesday
am. Off
pm. Run 45 minutes. 15 min warm up. 5 x (4 min T pace, 3 min E pace), 10 min cool down at E pace.

Thursday
am Swim 800 warm up (200 S, K, P, S) 4x50 hard, 4x100 Easy, 4x200 Hard, 4x100 Easy, 4x50 Hard. 400 cool down. 3200 yards.

pm. Bike 75 minutes focusing on form. 15 minutes warm up. 15 min single leg drills. 15 min in aero position. 15 minutes upright. 15 minutes choice. Have fun with this.
EVERYONE SHOULD PRACTICE CHANGING A FLAT IN A ROADSIDE SITUATION, NOT AT HOME. IDEALLY, DO IT TWICE ON THIS RIDE. THIS SHOULDN'T BE A CONCERN ON RACE DAY. Also, do it with the tools you'll be using in the race- if you're bringing CO2, use one.

Friday
am. Swim. 45 minutes. Do whatever you want, but don't do much kicking- save your legs for this weekend. Perhaps practice some sighting.

Saturday
Run 2 hours. 2 miles E pace. The rest of your run should follow this pattern: 20 mins M pace, walk 30 seconds min (make sure you WALK - good time to take care of nutrition)

Sunday
Bike 3.5 hours Run 1.5 hours. Ride at a comfortable tempo. Run- 15 minutes strong off the bike, then E pace for the rest. If you haven't gone 3 hours yet, back off on the run. It would be good for everyone to at least ride the distance of the race before the event.