Weekly Workout Recap

First week back – seriously lacking motivation to bike.  Any words of encouragement are welcome 🙂

Monday, 3/4 – 4 mile run with some pick ups

Tuesday, 3/5 – short swim (I’m talking less than 1,000 yards)

Wednesday, 3/6 – 45 min indoor cycle

Thursday, 3/7 – 30 min run easy

Friday, 3/8 – 30 min run with some 10K race pick ups (2 min each)

Saturday, 3/9 – 10K run (conversational pace)

Sunday, 3/10 – 2,500y swim.

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Weekly Workouts 2/20

Monday:
Brick: Bike 35 min, run 15 min, bike 25 min

Tuesday:
Swim: 2,800
Main set: 400 free on 5:30, 2×200 free on 2:40 (hold sub 2:30), 4×100 free on 1:20 (hold sub 1:10)

Wednesday:
45 min bike, 20 min run

Thursday:
Swim: 2,400 yards
Main set: 3×300 on 4:00 (hold sub 3:45)
Run: 45 min (5.25 miles – outdoors, hilly)

Friday:
Off

Saturday:
Run: 8.25 miles 1:03 (PB!) outdoors with lots of hills
Swim: 3,200 meters – Main set: swim 400, 2×200, 4×100 on 1:35 base, pull 400, 200, 2×100, 400 on 1:30 base ( – hold sub 1:20, last 400 – 5:10)

Sunday:
Was planning to bike but feeling sick 😦

Weekly workouts 1/30

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