AM. off
PM. core strength 45 minutes
Tuesday
AM. Swim 60 minutes. Warm up 500 yards. 10x50 on 60 seconds. 400, 300, 200, 100. Rest 30 seconds in between. Cool down. 2000 yards.
PM. Run 30 minutes 10 minutes drills (butt kickers, high knees, striders, bounds) rest easy running. Get ready mentally for mile run.
Wednesday
AM. Run 45 minutes. Warm up 15 minutes include some quick running to get muscles ready. Mile test- how fast can you run one mile? Find flat terrain, relatively snow free. Cool down easy.
PM. Bike 60 easy. drink 2 water bottles while on bike.
Thursday
AM. Swim 45 minutes. Warm up 500 yards. Optional test for 200 yards. How fast can you go? 30 minutes straight swimming- how many laps can you do in 30 minutes? Even if you have to stop- it's ok- this will be a good baseline to judge improvement. Report total. Cool down.
PM. OFF- congrats on week's testing. you did it!
Friday
AM. easy run 45 minutes.
PM. 60 minutes core strength (yoga, etc.)
Saturday
Cross training 2 hours
Sunday
AM. Bike- 90 minute spin
Totals: 9.25 hours
Swim 2:00
Bike 2:30
Run 1:15
Core and Cross train: 3:30
