Weekly Workouts 7/16

Monday:
Swim 3,000
400 warm up, 400 kick with fins, 200 IM drill
4×100 on 1:25, 100 IM on 2:00
3×100 on 1:25, 100 IM on 2:00
2×100 on 1:25, 100 IM on 2:00
1×100 on 1:25, 100 IM on 2:00
6×200 free pull

Tuesday:
Trainer ride
10 min warm up
2x(6 min 200+ watts, 4 min 175+ watts), 5 min easy
2x(5 min 200+ watts, 3.5 min 175+ watts), 5 min easy
2x(4 min 200+ watts, 2 min 175+ watts), 5 min easy
20 min tempo run outside

Wednesday:
40 min Open Water swim
45 min outdoor run (2 loops of Greenwich Tri course)
1.5 hour break
50 min on trainer (12 min 170+ watts, 5 min easy, 10 mins at 170+ watts, 5 min easy, 8 min at 170+ watts, 5 min easy) last min of harder efforts standing.  All on 4-8% grade.
20 min easy run outdoors (HOT!!!)

Thursday:
25 run with the triple stroller around the hood

Friday:
Treadmill run – main set – 5×4 min @ 9.0, 5×2 min at 8.7-9 mph (all at 1% grade)

Saturday:
Run – 1 hr – seeking out and working hills
Swim – 45 min (2,500 m) main set: 3×400 (swim/pull/swim)

Sunday:
Bike – 3.5 hours (100K).  First time in about two years I’ve done that distance.  Felt great too!

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