Monday: Swimming with Activ Multisport in N.A.C. Sets and drills 2000 m+
Tuesday: Run 45 mins easy, like light recovery. 30 mins Stretching/Conditioning.
Wednesday: Swim 1500 m easy. Bike 1 hour. WU 10 mins, Main Set 40 mins, include 1 min pick up every 10 mins. WD 10 mins spinning easy gear.
Thursday: Run 1 hour. WU 10 mins, Slow pace, small fast strides, Main Set 50 mins easy pace, include 1 minute pickups every 10 mins. 15 mins stretching.
Friday:Swim 1500 m. WU 150 m easy, main set 8 x 150 m, tempo pace, 1 min rest between sets, WD 150 m backcrawl / breaststroke.
Sat: Bike 90 mins, WU 20 mins easy, Main Set, 1 hour, moderate pace, WD 10 mins small easy gear. 15-20 mins stretching/conditioning.
Sun: Rest day :-)
Rain is Good!