Monday, 1/30
Brick: 2x (20 min ride, 12 min run) 20 min ride

Tuesday, 1/31
Swim: 3200 Meters
600 free, 400 kick with fins
6x (2×150 on 2:15, 3X50 on 1:00) #1 – 4 free/IM, #5-6 free pull
4x (25 sprint, 25 easy )
200 easy

Wednesday, 2/1
Bike: 1:15 hill ride
Run: 30 min moderate pace outside

Thursday, 2/2
Swim: 2,100 yards
400 free, 400 kick
10×100 IM @1:45 (odds drill, evens swim)
4×50 pull with bands @ 1:00
100 easy

Friday, 2/3
Off

Saturday
Run: easy pace, 8 miles outside

Sunday
Swim: 3,500 Meters
400 free (every 4th 50 kick)
4x(6×50 sprint, 2×100 1 paddle/1 fin) odd sets of 50s IM/free, even sets free pull
8×50 kick with fins @ 1:00
6×100 pull with paddles @1:30 (hold sub 1:20)
100 easy