- 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 minuteS&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
My schedule this week:
ReplyDeleteMon - Swim #1 WB 7:30pm
Tue - Bike LSD & Swim #2 WB 8pm
Wed - Free Swim WB 6pm
Thurs - Run Int + S&C
Fri - S&C
Sat - Bike Int
Sun - Run LSD + Endurance Swim WB 6:30pm
Mon - S&C #1 - Death by Pushups - 17! Beat that, peeps!
ReplyDeleteMon - Boot camp followed by pizza and cake for Jack's bday! Beat that!
ReplyDeleteTues - Bike LSD DONE, Swim #1 DONE by hard to do in a crowded pool!
ReplyDeleteWed - Swim Easy
Thurs - Run Int DONE, S&C #2 DONE 50lbs x5, 11 situps