Hi all, I had a great week in Italy skiing but now its back to training. This is what my training plan looks like for the week. It's a full week but Tuesday and Thursday should be easy. Feel free to follow it or let me know if you have any suggestions.
Monday: Swimming with Activ Multisport in the N.A.C. Swim Sets 2500 m+
Tuesday: Run 50 mins easy, like light recovery. Include some skipping and bounding once warmed up. 20 mins stretching and foam rolling.
Wednesday: Brick Session: 1 h 30 mins. Bike 50 mins. WU, 10 mins spinning easy gear. Main Set, 40 mins moderate to fast pace, focus on high cadence. Straight into Run. 25 mins. 5 mins easy, 20 steady. Make sure to control your form. 20 mins stretching and foam rolling.
Thursday: Swim. WU, 250 easy, Main Set, Catch up drill x 200, High elbow/fingertip drag x 200, Swimming with fists x 200. Repeat twice. WD, 250 easy.
Friday: Swim 1500m TT. Strength work 30 mins.
Sat: Bike 2 hours. WU 20 mins, small gears, easy, Z1. Main Set 1h 25mins, Phoenix Park with mixed gradients, pushing hard pace, Z3. WD 15 mins, fast cadence 100 RPM+. 15 mins stretching and foam rolling.
Sun: Run 1.15mins. WU 5 mins easy, 5 mins steady. Main Set, 60 mins steady aerobic in Z2, include a 1 min pick up every 10th minute. WD 5 mins easy jog. 15 mins stretching and foam rolling.