Run

• 37m 08s
• 3.24 miles
• 11m 27s /Mi

Run Endurance
Aerobic Endurance
30
Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.

Bike

• 1h 00m
• -----
• -----

Bike Base
Endurance
30
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.

Swim

• 30m
• 800.00 meters
• -----

L1 2.31
L2 2.47
L3 2.46
L4 2.51
L5 2.56
L6 3.06
L7 2.56
L8 2.51
Easy Swim
Easy
30
800
Swim 16 laps (32 lengths) of the pool. Take a break if necessary.

Bike

• 30m
• -----
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Run

• 20m
• -----
• -----

Run Endurance
Aerobic Endurance
25
Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.

Swim

• 40m
• 1000.00 meters
• -----

L1 2.24
L2 2.09
L3 2.21
L4 2.19
L5 2.29
L6 2.30
L7 2.35
L8 2.38
L9 2.38
L10 2.39

Easy Swim
40
1000
Swim Drills Day. Like last week this workout is going to be about counting your strokes. Have you improved since last week? Swim 2 laps (4 lengths), and take a 1 minute break. Do this 9 more times for a total of 1,000 yards.

Strength

• 45m

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45

Bike

• 1h 30m
• -----
• -----

Bike Base
Endurance
60
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.

Run

• 37m 28s
• 3.24 miles
• 11m 34s /Mi

Run Endurance
Aerobic Endurance
30
Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.

Swim

• 35m
• 600.00 meters
• -----

Easy Swim
Easy
35
600
Swim 2 laps (4 lengths), and take a 1 minute break. Do this 5 more times for a total of 600 yards.

19:35:88
t1 32.65t2 36.10t3 37.14t4 33.13
t5 34.21t6 36.49t7 35.72t8 36.11
t9 34.75t10 36.55t11 38.48t12 36.38
t13 34.84t14 37.35t15 36.05t16 38.04
t17 35.33t18 36.92t19 36.66 t20 36.56
t21 35.9 t22 38.74 t23 38.8 t24 40.29

Strength

• 45m

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45

Bike

• 30m
• -----
• -----

Bike Base
Endurance
30
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.