Warm up:
- 10 x 100 with 10 sec RECOVERY – EASY
- 6 x 75 kick on 10 sec RI
Main Set:
- 2 x 6 x 50 free on 10 sec ri
- 3 x 100 pull on 20 sec ri
- 300 choice on 1 min recovery (All are aerobic)
Cool Down:
- 200 choice
Warm up:
Main Set:
Cool Down:
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
Time: | 5:30 AM | 5:00 AM | 5:30 AM | 5:00 AM | 5:00 AM | 6:30 am | 6:00 am |
Location: | Aquatic Center/ Downtown Bike* | DTWN | Aquatic Center | DTWN | Downtown YMCA | Killarney Station |
Downtown YmCA |
Sport: | Swim | Bike/Run | Swim | Run | Swim | Bike | Run |
Duration: | 1h 30m |
90 min bike /
30 min run
|
1h 30m | Tempo – 90 min | 1h 30m | 4 hour ride | 1:30 – 2 hours |