Sunday Sunday

Once again, I REALLY need to stop slacking off. I have a race August 7 that I feel less than prepared for. It'll be fine and I'll power through, but man...

So, here are next week's workouts. We'll see how the week goes!


Monday
Day off

Tuesday
Bike - Mile repeats. Bring headlamps. Should be light enough but just in case.

Wednesday
Swim - wu - 300 swim and drills; Drills - 1 arm drill, heads up drill, front to back drill; 8-10 x 100 yd. on either 2 min. /2:10/2:20 depending on your pace. You want to have a 15-20 sec. rest btwn.
Cool down - 200 non free (kicking, breast, back)

Thursday
Run - 5k time trial. Record time. This is race pace!

Friday
Swim - 3 x 100 pull, 100 kick , 100 swim; 2 x 400 swim; cool down

Saturday
Run - Speed work
wu - 15 min. with drills/ easy jog; Ladder - 30 sec. on 30 sec. off /1 min. on 1 min. off/ 1:30 on 1:30 off/2 min. on 2 min. off and then back down the ladder 2, 1:30, 1:00, :30; cool down 10 min.

Sunday
Brick -
Sprint - 1.5 hour ride / 30 min. run
Olympic - 2 hour ride / 45 min. run
Half Ironman - 2 hour ride/ 90 min run