Week 18, Build 3, Week 3

We've made it through the longest, hardest weeks! Thanks for the great ride and run this weekend.


Monday.
OFF- try to get a nap in today, stay off your feet. A massage would be ideal.


Tuesday.
am. Swim 60 minutes. Warm up 800 (200 x s,k,p,s) Main set- 2x50 on :50, 2x100 on 1:40, 2x150 on 2:30, 2x200 on 3:20 2x150 on 2:30 2x100 on 1:40 2x50 on :50. Add 10 seconds to these if you like, or don't if you're Andy Angstrom. 400 cool down. 3000 yards.


pm. Bike 2 hours. Tuesday night ride? Or, warm-up 15 minutes. 6x[5 mins strong, 3 mins Easy, 30 seconds standing]. The rest steady riding.


Wednesday.
am. off.
pm. Run 60 minutes, but mix it up. Do something fun. Frisbee, soccer, hoops.


Thursday.
am. Swim 60 minutes. 500 warm-up, counting strokes, trying to take fewer
Main Set- 5x100 (20 second rest)5x75 (15 second rest)5x50 (10 second rest)5x25 (5 second rest)
5x50 swim, kick, drill, pull, swim. 500 smooth, bilateral breathing. Cool down 300. 2800 yards.

pm. Bike 60 minutes. Warm-up 15 minutes. 3x[1 min R leg, 1 min L, 1 min both]. 20 minutes strong, then find long hill and go hard for 10 minutes. Try to maintain steady strong tempo for the whole stretch. Cool down.


Friday.
am. Run. 45 minutes. Warm-up 10 mins at E pace. 25 minutes straight at T pace 10 min E. Get a good stretch in after these last two strength/speed workouts.



Saturday.
Fun triathlon. 2 hours.
Try to make this brick as "real" as possible. Have your clothes set up ahead of time. Quickly change and then immediately to a tempo on the bike.


Sunday
Spin 2 hours steady pace. Practice race day nutrition.