MONDAY- REST
TUESDAY- SWIM 500wu, 8x50 dr, 3x150@20 secs, 4x250@30 secs, 3x150 @20 secs, 8x50 dr, 300cd// RUN- 1:00 z2 (at 10 min, insert 5x6min z4@2min jog)
WEDNESDAY- BIKE 45:00 transition to RUN 15:00 z2
THURSDAY- SWIM 500 wu, 8x50 dr, 6x(50+100+150)@20 secs, 8x50 dr, 300cd//BIKE-1:00 z2 (at 25min, insert 30 min z4)
FRIDAY- SWIM 500wu, 8x50dr, 12x75 @20sec, 12x50 @15 sec, 12x25 @ 10sec, 8x50 dr, 300cd
SATURDAY- BIKE 5:00 z2
SUNDAY- RUN 3:00 z1 to z2
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