This week's workouts - Back on the horse!

This week's workouts look like they're going to be tough. I need to get full force back on the wagon, and this is the week to do it. Rock on.


Monday
Day off

Tuesday
Track/Speed workout - 
wu with drills - pose drill (#4), exaggerated lunge, lean with hips; 4 x 200 (1/2 track); 2 x 400 (1 x track); 1 x 800 (2 x track); cool down
TNT
Spin

Wednesday
Swim - wu - 400 swim and drills; 10-15  x 75 m all out with 25 m active rest recovery; 300 cool down - pull, kick, non free

Thursday
Bike - wu 20 min.; 10 x 1 mile effort, rest 1 min. easy spin btwn.; Run - 20-30 min. off the bike
TNT

Friday
Run - 10k time trial (85-90%) record time

Saturday
Swim - 1000m at 85% of your 800 effort from last week

Sunday
Brick - Hills, hills, hills; Great training for all the triathlons coming up in the next few weeks. Bring along anyone else who wants to bike!! Make sure to bring bike and running equipment!