Swam in the outdoor pool at the YMCA today. Gorgeous day. Had a great swim and a lane all to myself... well... for most of it. Last two repeats, some lady hung on to the wall of my lane as I went back and forth like a shark. Sunny... getting warmer... spring is on it's way.
Here is the workout plan for the week... looks like a two-a-day on Tuesday...
Mon 1000 meter row warmup then: pullup x 5, flat db chest press x 10 @ 50#s dbs, standing db push press @ 40# dbs, then max meters rowed in 2 mins / 2 mins off / 5 rounds.
Tues 500 pull, 500 kick with fins, 500 swim then 10 x 50 on a min, not a min rest. If you can't hold the schedule, allow 15 secs rest. 100 cool down.
Pm session 60 min hard cycling session, outdoors if possible. 20 miles goal. Allow a 5 min warmup then start the clock and take off!
Wed off
Thurs 2 hours cycling / endurance pace
Fri 30 min straight swim and 20 min run
Sat 3 hours hard on the road
Sun 90 mins hard on the road / then 20 min run if all feels good.
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