Workouts for Week of May 14th

Tuesday, May 15

Endurance Run/ Fartlek:
2x6 min at 10k race pace (~7:30-8:00 pace), 2x5 min at 10k race pace (~7:30-8:00 pace), 2x3 at 3k race pace (~7:15), 2x2 at 10k race pace. 5 min cool-down.


Swimming:
900 WU

Drillset/mainset: (3x) 100 DPS, 75 (5 kick on side arm-out, 25 6-count, 25 triple swtitch), 50 (25 r-arm, 25 l-arm), 3x 25 sprint **rest=10-15 sec for all intervals.

Wednesday, May 16

Cycling: Endurance Miles
01:15:00 (on trainer)

Steady State Intervals: 3 x 8 min; 6 min rest

Thursday, May 17

Swimming

1200 WU (300 swim, 200 kick, 200 pull)
Main set = 4x100 at LT effort r:10, 100 easy r:20, 4x75 at LT, 100 easy swim r:20, 4x50 at LTez swimpull set w/ paddles 100

Cycling: Endurance Miles
00:45:00 (on trainer)