This week's workouts

Here's this week's workouts. I have a race next Sunday - and can't wait to crush it!

Monday
Day off

Tuesday
Track/Speed workout - wu with drills - pose drill (#4), exaggerated lunge, lean with hips. Here is a link to a video describing pose. Scroll down on page to find it.
http://www.crossfitimpavidus.com/events-community/endurance-blog/?bib_page_offset=10
10 x 30 sec . on 30 sec. off; 5 x 1 min. on 1 min. off

Wednesday
Swim - wu - 400 swim and drills; 20 x 50 yds. (1st 25 sec. rest 2nd 20sec. rest 3rd 15 sec. rest 4th 10 sec. rest. 5th  5 sec rest. Repeat rest in this order until finished); 4 x 50 pull  50 kick; cool down

Thursday
Bike - wu 20 min.; 2-5 x 5k Time Trial with 5 min. easy spin btwn. Try and find a good stretch on the trail that you can go hard for the distance or simulate on trainer or spin bike; cd 20 min.
Run - 20-30 min. off the bike

Friday
Swim - wu 300-500 with swim and drills; 800  yd. time trial; cool down
Run - 3-6 miles

Saturday
day off (pre-race)

Sunday
Dog Days Sprint - 7 am. Come out and cheer for Mary and Heather.
Bike - (for those not racing) 2-3 hours