Friday – Brick (Swim/Bike/Run)

Hello Team,

This Friday we will be doing a Brick workout out of the Aquatic Center at 5:00 am. Please arrive on time so we can set up, warm up and jump in the water by 5:30 am.

Please bring your bike, bike trainer, swim gear and run gear. The workout is going to be as follows:

• Arrive at 5:00 am so you can set up your bike by 5:15. 
  • Bike: Warm up on the bike for 15 min.
  • Swim: 400 meters;  6 x 50 build with 15 sec recovery in between.
• Main Set:
  • 4 rounds:
    • Swim: 300 dive start
    • Bike: 10 min as 1 min on top of shoes, 1 min to get your feet in shoes; 8 min Race pace effort.
• Cool down: 30 min easy run