Tuesday 2/1/11

40:20x10
this is a max effort for 40 sec then a 20 sec rest for 10 rounds
swim: pool
bike : if on a trainer use increased tension
run : max efforts 40:20x10
C2 : max efforts 40:20x10

Monday 1-31-11

Hill Repeats

swim: 6x50m 30sec rest between rounds..wear a T-shirt for drag
bike : 8x30sec rest on the descent
run : 8x30sec rest on descent...treadmill set at 12-15%
c2 : 4x500m 30sec rest set damper at 8-10

Sunday

REST DAY

saturday

time trial
20 Minutes
swim, bike, run or C2 as long as you can in 20 minutes

Friday

2X5 : 5X1
2X 5 minute intervals with 2 minute recovery between than 5X 1 minute intervals with 30 seconds rests between

Thursday

short Tosh
3 rounds rest as long as it takes to complete each round
swim: 25 M, 50 M, 100 M
bike: 1/4 mile, 1/2 mile, 1 mile
run: 2oo M, 400 M, 600 M
C2: 200 M, 400 M, 600 M

Wednesday

2 min x 1 min X 5
swim, bike or run

Tuesday

4 X intervals
swim: 100 M 30 sec rest
bike: 1/2 mile 90 sec rest
run: 400 M 90 sec rest
C2: 500 M 90 sec rest

Monday

tabata 20:10X8

sunday

REST DAY

saturday

Tempo 85-95%
swim: 5X 100 meter 2 minute rest
bike: 2 mile
run: 5 K
c2: 3000 M

Friday 1/21/11

30:15x8
swim: pool
bike: trainer on high tension
run: 12% grade
C2: 30:15X8

Thursday 1/20/11

60:20x10

60 sec on then 20 sec off for 10 rounds
swim: pool
bike : trainer should be set at higher tension
run : treadmill should be set at 12% grade
con2 : 60:20x10