Week of Monday Sept 3 - Sunday Sept 9

Swim #1:

• 50 swim / 50 kick / 50 pull / 50 swim
• 3x100 w/ :20 rest
• 4x50 catchup drill w/ :10 rest
• 3x100 w/ :20 rest
• 50 cool down

Swim #2:

• 200m warmup
• 4x100 w/ :20 rest (25 FAST/75 smooth)
• 6x50 pull w/ :10 rest
• 200 cool down

Bike Interval: 3x 6K (2K moderate/2K sprint/ 2K moderate)

Note: Leathem-Woodroffe-Fallowfield-Merivale-Leiken loop is 6K

Bike LSD: 35K easy

Run Tempo: 2K warmup / 2K tempo / 1K cooldown

Run LSD: 8K easy

S&C #1:
Front Squat x 5, up to max load
For time, 5 rounds of:
5 pushups
10 situps
15 air squats

S&C #2: 100 Double-unders or 200 skips

S&C #3: For time, 5 rounds of:

3 vertical jumps 3 squats 3 long jumps