This week's workouts

Here's this week's workouts. I'm going to be all sorts of off plan this week. TNT on Mon/Wed this week and spin on Tues like normal.


Monday
Day off
TNT (pm)

Tuesday
Track  - Running drills - 6-10 x 200's
Spin

Wednesday
Swim - wu - 300 swim and drills; Drills - 1 arm drill, fingertip drill, 6 kicks each side drill; 15-25 x 50yds on the 1:00 -1:10 min. depending on your pace (10-15 sec rest in btwn each). Stay within 3-5 sec of your best time.
TNT

Thursday
Bike - wu 20 min.; 3-6 x 4 min. Time Trial with 4 min. easy spin

Friday
Swim - wu with drills and swim 500 yd; 3 x 7 min. intervals with 3 min. rest in btwn.; cool down

Saturday
Run -  Tempo run (just under race pace)
olympic distance - 10k
half ironman - 10 miles

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