This week's workouts

Coach L was a bit late getting these to us this week, but the week looks pretty good.

Monday
Day off; Recovery day

Tuesday
Track - Hill Repeats x 6. 30 sec -1 min. recovery at the top. Jog back down and right into next.
If doing on your own. 1:30 hill
TNT
Spin

Wednesday
Swim - wu - swim and drills 300 yd; 1 x 400yd.TT, rest 2-3 min. (this is all out effort); 4 x 200 yd. (rest 10-20 sec. ) hold within 3-5 sec. of each other; cool down - kick/pull 200-300

Thursday
TNT
Bike - 4 x 2 mile efforts rest 2 min. in btwn. hold efforts within 3-5 sec of each other; good wu and cd
Run - 15-30 min. off the bike with 5 x 1 min. on 1 min. off

Friday
Swim - wu - 500 swim and drills; 12 x 25 meters on 1 min. Hold within 3-5 sec.; 2 x 150 at 85% with 20 sec rest btwn; 300 cd with non free

Saturday
Bootcamp

Sunday
Long Bike