Each week, I'll post the workouts that fit the schedule above:
h/i swim = w/u + 6x25 + c/d
e swim = 800 yds
h/i bike = w/u + 6x30 spr + c/d
e bike = 50 min steady
h/i run = w/u + 6x30 hill spr + c/d
e run = 40 min steady
brick = 35/10 easy
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M: did 47 min. bike w/30 sec. intervals.
T: did 2000 yd swim morning; lifted legs afternoon.
Tuesday morning weigh-in: 194 lbs.
W: did 4 m run w/ 6 hill sprint intervals (45 sec.); lifted arms
Th: did 47 m easy brick: 35b/12r.
Did pullup/dip shoulder workout.
F: did 45 m easy bike in aero position.
S: did 50 min bike HR 2-3; 3.1 m run, w/u then .33 m fartleks.
Su: did 1000m swim at easy pace; 40 min/5 m run easy pace.
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