Sunday 5/1/11

Tempo 80% - 90%

swim: 35 min
bike: 80 min
run: 60 min
C2: 25 min

Saturday 4/30/11

40 : 20 x 10

swim, bike, run, or C2

40 sec on : 20 sec off , for 10 rds

Friday 4/29/11

Intervals x 5

swim: 200m
bike: 2k
run: 800m
C2: 1000m

rest as long as it takes you to complete the distance..these are all out efforts

Thursday 4/28/11

Rest Day

Complete a crossfit wod

Wednesday 4/27/11

Time Trial

swim: 800m
bike: 12 miles
run: 5k
C2: 2000m

Tuesday 4/26/11

Hill Repeats x 10

swim: 1min with 1 min recovery .. swim with a t-shirt for drag
bike: 2 min recover going downhill
run: 1 min recover going downhill
C2: 1 min with 1 min recovery...set tension at 10

Monday 4/25/11

Death By 10m

start with running 10m, then every minute on the minute, increase the distance 10m. Keep increasing and running until you can no longer complete the distance in the minute time.

Sunday 4/24/11

Rest Day... Happy Easter

Saturday 4/23/11

Tempo 85% -95%

swim: 1600m
bike: 20 miles
Run: 6 miles
C2: 2000m

Friday 4/22/11

Ladder Time

swim, bike, run, C2....

4min on 2min off,
3min on 1 min off,
2min on 30 sec off
1 min on 30 sec off,
2min on 30 sec off,
3min on 1min off
4min on finished

Thursday 4/21/11

30:20x10

swim, bike, run and C2....30 sec on 20 sec off for 10 rds

Thursday 4/14/11

Rest Day Complete a Crossfit WOD

Wednesday 4/13/11

Time Trial swim: 400m bike: 8 miles run: 1mile C2: 2k

Tuesday 4/12/11

TOSH swim: 50m, 100m, 200m bike: .5mile, 1mile, 2miles run: 200m, 400m, 600m C2 : 250m, 500m, 750m complete all 3 distances for 1 round, must complete 3 rounds. Rest only as long as it takes to complete the distance. For example run 200m, rest the time it takes ..run 400m rest, that time, run 600m, rest that time. Then complete 2 more rounds.

Monday 4/11/11

40:20 x Distance 40 sec on 20 sec off for the distance set. Come to a complete stop/rest for the 20sec. swim:800m Bike : 5miles Run: 2miles C2: 3k

Sunday 4/10/11

Rest Day

Saturday 4/9/11

Tempo 85% to 95% swim, bike, run or C2 for 35 min. Keep the first half at 85% then increase to 95% the next half.

Friday 4/8/11

Up and Down the Ladder! swim, bike, run or C2 start with 10sec on 30sec off, then 20sec on 30 off, 30 on 30 off...60 on 30 off.. then go back down 60 on 30 off, 50 on 30 off .....10 on 30 off..

Thursday 4/7/11

Tabata 20:10x8 20 sec on 10 sec off for 8 rounds..max efforts,

Wednesday 4/6/11

Rest Day

Complete Crossfit WOD

Tuesday 4/5/11

Time Trial

swim: 45 min

bike: 60 min

run: 60 min

C2: 30 min

Monday 4/4/11

Sprint Day

sprints x 15

swim: 50m sprint rest for 2 min

bike: 1 mile sprint rest for 2 min

run : 100m sprints rest for 90 sec

C2 : 200m sprint rest for 90 sec

Sunday 4/3/11

Hill Repeats

30sec hill repeats x 10

swim: 30 sec on 60 sec off . wear t shirt for drag

bike : 30 sec up rest on downhill... steepest grade you can find

run : 30 sec up rest on downhill or for 60 sec if on a treadmill, set treadmill at 12 to 15%

C2 : 30 sec on 60 sec rest.. set damper to highest level

Saturday 4/2/10

Rest Day

Complete crossfit wod