Weekly Plan
Monday
rest day
Tuesday
am: Track: 15 min warmup, 12 x 300 in 00:58 with 300 rest, 5 in cooldown
Wednesday
am: 6 mile run in 50:00, pm: 2:30 min bike at low intensity
Thursday
am: Track - 15 min warmup, 3 x 2,000 in 8:00, 800 recovery, 5 min cool dosn
Friday
am: 5 km run with 10 progressive accelerations
pm: 5 km easy run, 2,500 M swim
Saturday
15 min warmup, 8 x 400m in 90 - 95 seconds, 400 rest, 5 min cooldown
Sunday
2:00 easy ride followed by 6 mile run in 50:00
