This week's workouts

Coach L sent our workouts early. This week looks ROUGH!


Monday
Day off

Tuesday
Bike/Run hill repeats (Note - bring bike, bike shoes, helmet, running shoes)

Wednesday
wu - 300 swim and drills; 4 x 5 min. intervals with 2 min. recovery btwn rounds. Cover as much distance as possible; Cool down - 200 kick/pull/ non free

Thursday
Bike - wu 20 min.; 4 min. on 3 min. off/2 min. on 30 sec. off/ 1 min. on 3 min. off/2 min. on 30 sec. off/ 4 min. on; cool down

Friday
Swim - wu with drills 300; tempo swim - 35 min straight swim. Just below race pace. trying to cover as much distance as possible. Record distance; cool down

Saturday
Women's Distance Festival - 5k
if not - 5k time trial (with 1 mile warm up and cool down)

Sunday
Brick - 120 min. ride/20-30 min. run