This week in training for the olympic triathlon and half marathon

It was a good week of training. Thanks to Rene, Dave and Dawn for making swim a fun one. Thanks to Kim for a good bike trainer ride and I got to give her a free adjustment on bike fit. Looking forward to seeing everyone at tomorrow’s 10 mile and 10am all paces welcome.

3-6 – 3/12 This week in training
Monday= 6 pm TBH
Tuesday= Swim 100 warmup, 4 x 50 fist drill, 4 x 50 paddles, 4 x 50 sprint 15 sec rest, 300 slow increasing to sprint finish, 100 easy bi lateral breathing,
Wednesday= run 4 miles easy
Thursday= 6 pm TBH, Bike trainer 30 minutes easy cardio
Friday= Rest
Saturday= 8 am Swim, 50 warm up, 100, 150, 200, 250, 200, 150, 100, 50,
2 pm Bike Trainer Medium 45 minutes with 4 single leg 45 seconds and 4 cadence spins 45 seconds
Sunday= 10 am run 10 miles easy marathon pace to start; then every mile butt kick for 10 leading into half marathon pace to ¾ of mile, then recover at marathon pace.

NOTICE: If you are short on time, just cut everything in half

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