Elise’s Workouts Week of June 29

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Elise’s Workouts: Week of June 29

 

Monday: 4 miles easy

 

Tuesday:

Bike:  1.5 hour bike. 30 minutes easy to moderate then do a 20/20/20 build ending just slower than Olympic race pace.

Swim: 3000 yds

400 warm-up, 8×50 alternating fast, easy, 15×100 (5 on 1:40, 5 on 1:35, 5 on 1:30 with no breaks between sets of 5) – If you can’t make 5 on 1:30 start on 1:45 then go 1:40, 1:35. 200 kick, 300 pull, 200 easy

 

Wednesday: 4 miles

If you feel ok do 2 miles easy then half mile harder(not all out), half mile easy, half mile harder, half mile easy.

 

Thursday:

Bike: 2 hours – 60 minutes regular riding but building towards the end. Then go 6×5 minutes hard with 5 min easy spin between(but not coasting). Since you don’t like to cool-down I front loaded the time so you just have the 5 minute easy spin at the end. J

Swim: 2800-3000 yds

200 swim, 200 kick, 200 pull; 3x(300, 200, 100) Try to descend your times from set 1 to 3. Rest 10 sec. 15-20 between sets.  8×25 hard. 200-400 easy.

 

Friday: 4-6 mile run

Only do 6 if you feel you can do it without a set back.

Optional: Easy 1.5 hour spin.

 

Saturday:

Swim: 3300 yards

400 easy, 6×50 (25 easy/25 fast), 1000 yd TT, 5×100 at TT pace, 5×100 faster than TT pace, 2×100 kick, 200 pull, 200 easy

 

Sunday: Off for traveling.

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