Lisa Week of Vineman

 

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Lisa’s Workouts

 

Monday: Bike

1.5 hour bike at easy-moderate intensity to flush the legs out from the weekend.

 

Tuesday: Swim 2500 yds

300 easy, 200 kick, 8×25 alternating fast, easy by 25; 15×100 (on the 1:50 for 5 and 1:45 for 10), 200 pull, 200 easy.

3-4 mile run

 

Wednesday: Bike

1.5 hour bike with the last 30 minutes building each ten minutes so that you are ending with half IM pace or just faster.

 

Thursday: Run

45 minute run with 4×3 min accelerations with 3-5 min easy jogging between. Do this after 15 minutes of easy jogging.

 

Friday: Bike and Swim

 

45 min-1 hr bike easy; spin out the legs.

2000 yd swim: 500 easy, 10×50 pull(no paddles); 2×200 easy, 10×50 swim (25 easy, 25 hard), 200

 

Saturday: Pre-race workout. If there is something that you have been using that you like best do that. If not you can do a 30 min bike and/or 15 minute swim or 2 mile run

 

Sunday: Race Day!!

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