03/06 Mon: Off
03/07 Tue: Bike 1-2 hr - zone 3-4 intervals
Run 1 hr sone 1-2
03/08 Wed: *Run 6am on intermural fields (biking if it is snowing) 6X500m zone 3
weights 12-10-8 reps
Swim 500 free
2X200 Choice r;30
6X100 pull 6X25 kick on 40
100 easy
03/09 Thr: bike/run brick (off if racing Saturday)
swim 1 hr zone 1-2
03/10 Fri: *5pm swim
1000 choice easy
20X100/75 on 2'10 /2'00/1'50/1'45 100 easy
03/11 Sat: *Run 8:30am 1hr 40 minutes
03/12 Sun: Bike 4 hours zones 1-2 or 2;45 indoors...
03/13 Mon: Off
* coached team workout
Bike and swim at Lombardi Rec. Run at Ranch San Rafael (meet in parking lot by museum)
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