This week's workouts

This week's workouts:

Monday
Day off

Tuesday
Track - 6-8 x 2 min. on 2 min. off

Wednesday
Bike- 10 mile TT effort; wu and cd

Thursday
Run -  3 x 1 mile with 4 min. rest btwn. hold efforts within 10-15 sec. ; good wu

Friday
Swim - wu with swim and drills - 300-400 yds; 3 x 500yd.  hold efforts within 10-20 sec. of each other; rest 2 min. btwn efforts

Saturday
Sea Gull Century

Sunday
Run - long
1/2  marathoners /Chocolate runners - 5-8 miles depending on what you have built up to