Monday:
Swim 3,100 yards
Warm up: 400 free, 400 kick with fins, 400 IM (k/d/d/s by 25)
Main set: 400 IM (:30 rest), 200 free (:20 rest), 2×200 IM (:20 rest), 2×100 free (:10 rest), 4×100 IM (:10 rest), 4×50 free (:05 rest), 100 easy
Tuesday:
Off
Wednesday:
Brick 50 min ride, 20 min run
Thursday:
Bike
Friday:
Swim 3K
Run treadmill -6x :20 pick ups then 4x(4 min on 8.6, 3 min on 8.8, 2 min on 9, 1 min on 9.2 with :30 rest)
Saturday:
50 mile ride
Sunday:
11 mile run in 1:30
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