Sunday, September 30, 2012

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

1 comment:

  1. What I did:
    Mon - Rest
    Tues - Bike #1
    Wed - Swim #1
    Thurs - Run Tempo, Bench Press, Bicep curls
    Fri - Goblet Squat, S&C #2
    Sat - Run LSD 11K
    Sun - Bike 35K, Swim #2

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