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View albumWhen I lose 25 pounds, I'll STILL be an Athena!
June 23
June 24
Run
- 1h 00m
- -----
- -----
Long run at RPE 2-3 steady.
June 25
Swim
- 1h 00m
- -----
- -----
Long swim
wu: 4 x 150 swim, kick, pull, swim
main: 1650 ladder: start with 275, then 250, 225, ….until 25.
Cd: 200 easy
Week Goals
Here in Base 2 we will have "theme" weeks where a single sport will be focused on. Now in Week 12 we're focusing on the swim with reduced time spend on the roads.
Tip: If you find yourself travelling, check out the Swimmer's Guide Online at:wwww.swimmersguide.com to find a pool almost anywhere in the civilized world.
June 26
Bike
- 1h 00m
- -----
- -----
1 hour with some climbing or low cadence work if you're on the trainer. RPE 3-4 on the flats and allow yourself some out of the saddle work of RPE
7-8 on the hills.
Swim
- 30m
- -----
- -----
Speed day
wu: 400 continuous. last 50 in each 100 is kick
main: 9 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last
June 27
Run
- 1h 00m
- -----
- -----
Swim
- 30m
- -----
- -----
Speed day
wu: 200 swim, 200kick, 200pull
main: 16 x 50, descend 1-4, 5-8, 9-12, 13-16
cd: 200 easy
June 28
Run
- 30m
- -----
- -----
30 minutes with strides. RPE 3.
Swim
- 45m
- -----
- -----
Long day
wu: 300 swim, 300 kick
main: 1 x 1750, RPE 4 (alternate 1 x 1000)
cd: 4 x 50, each slower than last
June 29
OFF!
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1000m time trial. Do short warm up then record TT time.