Monday
Swim 2500yds much the same as Saturday
Warm up 300S,200 Kick on back w/fins, 6X50 back w/fins
10X50 Kick w/fins on 1:15 evens on back
6X100 pull on 1:45
8X50 on 1:15 start easy sprint last 10yds, evens on back
200 cool down
Tuesday
Bike 1:22 on trainer ~ 22 miles HR 125
Warm up
5 min easy
3X(1 min right leg 80%,1 min both legs, 1 min left leg 80%, 1 min both)
Main set
60 min, every 5 min Alt :30 spin up and :30 sprint
5 min cool down
Run 4 miles at Ballys 32:30
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