8-6-08

Mon off
 
Tue. Bike  1’30
15 min easy build to zone 3
– 5×5 min start zone 3   on #1,2 then zone 4 on 3,4,5 all w/ 5 min recovery.
* Swim 4:45 UNR 
500 free
200 kick
30×50 pn 1’00 or 1’10  { free, choice, kick}
3×200 pull
100 easy
 
* Wed. 5″50 am
tempo run w/ 3×5 min zone 4 w/ 5 min recovery
Weights
Swim
500 free
5×300 pull on 5 min
100 easy
 
Thu  Bike 1-2 hrs zone 1-2
* Swim 4:45 am
3×300 { free/ pull/ drill } r; 30
12×25 kick on ’40 sec.
12×100 free on 2’00
300
200
100 pull r; 30
100 easy
 
Fri. Run 1’15  w/ 8x:45 sec hill charges zone 4 w/ 1:15 recovery
Weights same
 
Sat. Bike 2 hrs  w/ 2x 20 min hill climbs zone 3 w/ 20 min easy
Swim 45 min choice
 
Sun Run 1’30 zone 1
 
Mon off
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