TRI training - week two

Week two of TRI training... holy moly! Bring it! Luckily I only work 24 hours this week.

SUNDAY - STRENGTH
1.high knees 40 sec. 2.chin ups 20 sec, 400 yd run ,jumping jacks 40 sec.,push ups 20 sec. , base jump 40 sec., hanging knee ,400 yd 20 sec. 5 rounds

MONDAY - SWIM
WU:
6 x 50 easy done as 25 swim, 25 kick.
6 x 50 count strokes and time the 50s. What combination gives you the lowest ‘score?’ (Ex: 43 strokes + 45 sec = 88).
MS: Swim a moderate effort using what you learned in WU set.
8 x 100 (10 sec) moderate.
6 x 50 kick (20 sec) moderate.
CD: 200 easy alternating 50 pull, 50 swim.
Total: 1700

TUESDAY - RUN & CORE
RUN
5 miles
CORE
50 crunches,15 pushups,1 minute plank,30 sec side plank,1 minute bridge,15 pushups,1 minute plank,50 crunches,1 minute raised plank,2 minute bridge,50 crunches ......

WEDNESDAY - BIKE
Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

THURSDAY - SWIM & STRENGTH
WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim.
MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses.
50 (15”) 100 (30”) 200 (40”) 300 (60”) 200 (40”) 100 (30”) 50.
CD: Easy combination of kicks and strokes for 10 minutes.
Total: 1900
STRENGTH
10 each- push-ups,situps,squats,reverse lunge,side lunge,and plank(60 sec) 10 rounds

FRIDAY -  RUN
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher. 2-3 MILES

SATURDAY - BIKE
10 - 15 MILE BIKE