Week of Monday Oct 1 - Sunday Oct 7

Swim #1:

• 600 Swim (every 5th 25 Kick)        
• 3 sets of 200 @ 65-70% with :20 rest

Swim #2:

• 100 Swim - 100 Kick - 100 Pull - 100 Swim
• 10 x 100

Bike #1: 1:00 hr

Bike #2: 25K

Run LSD: 12K

Run Tempo: Warm up, 4x400, cool down

S&C #1: 5x5 Goblet Squat. Tabata pushups

S&C #2: Bench press. 5 rnds of: 20 situps, 12 switch lunges, 30 sec handstand

S&C #3: 10x 5 pullups

Week of Monday Sept 24 - Sunday Sept 30

Swim #1: 1200m as continuous as possible

Swim #2:

• 200 warmup
• 4x (100 swim/100 pull)
• 200 cooldown

Bike #1: 1:00 hr

Bike #2: 20K

Run LSD: 10K

Run Tempo: Warm up, 2K tempo, cool down

S&C #1: Push press. 21-15-9 burpees, one-arm dumbbell snatch

S&C #2: Deadlift. 3 rnds of 50 DUs, 20 squats

S&C #3: 10x 5 pullups

Week of Monday Sept 17 - Sunday Sept 23

Swim #1:  6x200

Swim #2:

• 200 warmup
• 4x (100 swim/100 pull)
• 200 cooldown

Bike #1: 35K

Bike #2: 30K

Run LSD: 10K

Run Tempo: 5K

S&C #1: 10x (10 pushups, 10 situps)

S&C #2: 10x 5 pullups

Week of Monday Sept 10 - Sunday Sept 16

Swim #1:

• 200 warmup
• 10x100 w/ :20 rest

Swim #2:

• 100 warmup
• 4x50
• 4x50 zipper drill
• 4x50
• 4x50 pull
• 4x50

Bike Int: 

• 10 min warmup
• 10x :30 sec high cadence w/ 1 min recovery
• 5 min cooldown

Bike LSD: 35K easy

Run Int:

• 1K warmup
• 5x400m w/ 2 mins rest
• 1K cooldown

Run LSD: 10K easy

S&C #1: Death by Pushups

Min #1 = 1 pushup.  Min #2 = 2 pushups.  Min #3 = 3 pushups. Continue until # of reps cannot be completed in the minute

S&C #2: Bench press x 5 to max weight.
           Tabata Situps

8 intervals of :20 max effort followed by :10 rest.  Record min # of reps per interval