Volume reduction/Speed Work/Rest
Monday:
Bike: 30min ez spin Zone 1, small chain ring only
Tuesday:
Run Intervals: 20min run – 10min warm-up with [1x(5min at zone 2 w/2min rest, 4min at zone 4 w/2min rest, 3min at zone 5 w/3min rest)] Cool down
Wed:
Swim: 1,000yrds to help loosen up from the week [200 warm-up, (3x100 Kick/Swim on :20sec rest), (4x50’s Descend 1-4 on :25sec rest), 100 Build to mile pace, 200 cool down]
Thursday:
Run: ez 20min run all zone 1
Friday: OFF
Saturday:
10min run with some light 30 sec pick-up
10min bike with some light 45sec pick-ups
300 yrd ez swim with 2x75 at Mile Pace
Sunday: OFF
Thanks to Lance Pantigutti of Without Limits Productions for these great weekly workouts that will have you race ready in no time.