Tues: swimming
Set:
- 2x25-50-75-100 stroke eliminators: avgd 17 strokes per length.
- 2x25-50-75-100 concentrating on hip rotation.
- 2x25-50-75-100 concentrating on gliding/reaching toward wall
- 8x25 one arm strokes
1700 yds total
Wed: running, 4 mi easy.
Thurs: biking, hard 2 laps M.I. (27 mi total), 1:23. 19.1 avg mph.
Fri: running, hard, 8.75 mi.
- 3 mi warmup
- 2 mi tempo:
- 7:45
- 6:51
- 1.5 mi recover
- 2 mi tempo:
- 7:45
- 7:30
- .5 mi recover
- .5 mi hill sprint @ 8:15
Sat: 45 min swimming, all stroke drills, all easy
Sun: was supposed to be a hard brick, but the legs were dead (probably from Saturday hike). So I rolled it easy, kept hr < 142.
- bike: 25 mile @ 17.5 mph
- run: 3 mile @ 9 minute pace
