Week of April 18

Monday 30 miles outside or 90 mins indoors / tempo pace

Tues body weight squat x 10, pull-up x 5, push-up x 10, 30# db push press x 10, back extension x 10, crunch of choice x 10. As many rounds as possible in 30 mins. / 4 mile run

Wed off

Thurs 200 swim / 10 x 50 on 1:15 / 3 mins off 10 x 100 on 2:30 200 100 cool down / 30 miles outside or 90 mins indoors / tempo pace

Friday run 5 miles

Saturday ride 80

Sunday 30 min swim / 5 mile run