Workouts for the week

As I said in my previous post, Coach L broke her ankle, so she can't even come to the workouts. :(


Monday
Day off

Tuesday
Track  - wu - 15 min easy; 4 x 1 mile tempo pace; follow each by 400 jog recovery; cool down - 10-15 min. easy
TNT

Wednesday
Swim - wu - ladder of 25, 50, 75, 100, 75, 50, 25; 300 pull :30 rest; 200 kick - medium pace : 20 rest; 100 choice - fast pace : 30 rest; 4 x 25 swim - easy pace :20 rest; 9 x 50 swim , every 3rd 50 fast (:30 rest btwn each)


Thursday
Bike - wu 20 min.; 2 x 20 min - alternate 10 min. at high cadence followed by 10 min. at low cadence. Ride 5 min. easy after each.
TNT

Friday
Swim - wu drills and swim - 400; Main set: 4 x 300 medium pace :30 rest after each; CD  - kick and non free

Saturday
Run - 10k time trial - wu 15 min. then time trial, cool down 15 min.

Sunday
Brick - 90 min . bike followed by 20 min. run