Swim: 1minute on/1 minute off x 8-10 rounds
Bike: Tempo: 30miles at 75% of 20mile Time Trial Pace
3x 8miles all out effort with complete recovery between
Saturday, December 31, 2011
Friday, December 30, 2011
December 26 through January 1
Swim: 1minute on/1 minute off x 8-10 rounds
Bike: Tempo: 30miles at 75% of 20mile Time Trial Pace
3x 8miles all out effort with complete recovery between
Bike: Tempo: 30miles at 75% of 20mile Time Trial Pace
3x 8miles all out effort with complete recovery between
Thursday, December 29, 2011
December 26 through January 1
Swim: 1minute on/1 minute off x 8-10 rounds
Bike: Tempo: 30miles at 75% of 20mile Time Trial Pace
3x 8miles all out effort with complete recovery between
Bike: Tempo: 30miles at 75% of 20mile Time Trial Pace
3x 8miles all out effort with complete recovery between
Wednesday, December 28, 2011
December 26 through January 1
Swim: 1minute on/1 minute off x 8-10 rounds
Bike: Tempo: 30miles at 75% of 20mile Time Trial Pace
3x 8miles all out effort with complete recovery between
Bike: Tempo: 30miles at 75% of 20mile Time Trial Pace
3x 8miles all out effort with complete recovery between
Tuesday, December 27, 2011
December 26 through January 1
Swim: 1minute on/1 minute off x 8-10 rounds
Bike: Tempo: 30miles at 75% of 20mile Time Trial Pace
3x 8miles all out effort with complete recovery between
Bike: Tempo: 30miles at 75% of 20mile Time Trial Pace
3x 8miles all out effort with complete recovery between
Monday, December 26, 2011
December 26 through January 1
Swim: 1minute on/1 minute off x 8-10 rounds
Bike: Tempo: 30miles at 75% of 20mile Time Trial Pace
3x 8miles all out effort with complete recovery between
Bike: Tempo: 30miles at 75% of 20mile Time Trial Pace
3x 8miles all out effort with complete recovery between
Sunday, December 25, 2011
Merry Christmas!!
Swim: 500m Time Trial
Bike: 3x6 miles with 3 minutes active recovery
1minute on/ 1 minute of x9-12 rounds
Bike: 3x6 miles with 3 minutes active recovery
1minute on/ 1 minute of x9-12 rounds
Saturday, December 24, 2011
December 19 through 25
Swim: 500m Time Trial
Bike: 3x6 miles with 3 minutes active recovery
1minute on/ 1 minute of x9-12 rounds
Bike: 3x6 miles with 3 minutes active recovery
1minute on/ 1 minute of x9-12 rounds
Friday, December 23, 2011
December 19 through 25
Swim: 500m Time Trial
Bike: 3x6 miles with 3 minutes active recovery
1minute on/ 1 minute of x9-12 rounds
Bike: 3x6 miles with 3 minutes active recovery
1minute on/ 1 minute of x9-12 rounds
Thursday, December 22, 2011
December 19 through 25
Swim: 500m Time Trial
Bike: 3x6 miles with 3 minutes active recovery
1minute on/ 1 minute of x9-12 rounds
Bike: 3x6 miles with 3 minutes active recovery
1minute on/ 1 minute of x9-12 rounds
Wednesday, December 21, 2011
December 19 through 25
Swim: 500m Time Trial
Bike: 3x6 miles with 3 minutes active recovery
1minute on/ 1 minute of x9-12 rounds
Bike: 3x6 miles with 3 minutes active recovery
1minute on/ 1 minute of x9-12 rounds
Tuesday, December 20, 2011
December 19 through 25
Swim: 500m Time Trial
Bike: 3x6 miles with 3 minutes active recovery
1minute on/ 1 minute of x9-12 rounds
Bike: 3x6 miles with 3 minutes active recovery
1minute on/ 1 minute of x9-12 rounds
Monday, December 19, 2011
December 19 through 25
Swim: 500m Time Trial
Bike: 3x6 miles with 3 minutes active recovery
1minute on/ 1 minute of x9-12 rounds
Bike: 3x6 miles with 3 minutes active recovery
1minute on/ 1 minute of x9-12 rounds
Sunday, December 18, 2011
December 12-18
Swim: 6x100m resting 2x the time it takes to complete interval.
Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!
3x 5mi with 1 1/2mi spin recovery.
Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!
3x 5mi with 1 1/2mi spin recovery.
Saturday, December 17, 2011
December 12-18
Swim: 6x100m resting 2x the time it takes to complete interval.
Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!
3x 5mi with 1 1/2mi spin recovery.
Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!
3x 5mi with 1 1/2mi spin recovery.
Friday, December 16, 2011
December 12-18
Swim: 6x100m resting 2x the time it takes to complete interval.
Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!
3x 5mi with 1 1/2mi spin recovery.
Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!
3x 5mi with 1 1/2mi spin recovery.
Thursday, December 15, 2011
December 12-18
Swim: 6x100m resting 2x the time it takes to complete interval.
Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!
3x 5mi with 1 1/2mi spin recovery.
Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!
3x 5mi with 1 1/2mi spin recovery.
Wednesday, December 14, 2011
December 12-18
Swim: 6x100m resting 2x the time it takes to complete interval.
Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!
3x 5mi with 1 1/2mi spin recovery.
Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!
3x 5mi with 1 1/2mi spin recovery.
Tuesday, December 13, 2011
December 12-18
Swim: 6x100m resting 2x the time it takes to complete interval.
Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!
3x 5mi with 1 1/2mi spin recovery.
Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!
3x 5mi with 1 1/2mi spin recovery.
Monday, December 12, 2011
December 12-18
Swim: 6x100m resting 2x the time it takes to complete interval.
Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!
3x 5mi with 1 1/2mi spin recovery.
Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!
3x 5mi with 1 1/2mi spin recovery.
Sunday, December 11, 2011
December 5-11
Swim: 3x (50m + 100m + 150m). Rest the time it takes to complete each interval.
Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.
8x1mi with 2min rest.
Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.
8x1mi with 2min rest.
Saturday, December 10, 2011
December 5-11
Swim: 3x (50m + 100m + 150m). Rest the time it takes to complete each interval.
Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.
8x1mi with 2min rest.
Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.
8x1mi with 2min rest.
Friday, December 9, 2011
December 5-11
Swim: 3x (50m + 100m + 150m). Rest the time it takes to complete each interval.
Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.
8x1mi with 2min rest.
Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.
8x1mi with 2min rest.
Thursday, December 8, 2011
December 5-11
Swim: 3x (50m + 100m + 150m). Rest the time it takes to complete each interval.
Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.
8x1mi with 2min rest.
Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.
8x1mi with 2min rest.
Wednesday, December 7, 2011
December 5-11
Swim: 3x (50m + 100m + 150m). Rest the time it takes to complete each interval.
Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.
8x1mi with 2min rest.
Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.
8x1mi with 2min rest.
Tuesday, December 6, 2011
December 5-11
Swim: 3x (50m + 100m + 150m). Rest the time it takes to complete each interval.
Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.
8x1mi with 2min rest.
Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.
8x1mi with 2min rest.
Monday, December 5, 2011
December 5-11
Swim: 3x (50m + 100m + 150m). Rest the time it takes to complete each interval.
Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.
8x1mi with 2min rest.
Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.
8x1mi with 2min rest.
Sunday, December 4, 2011
November 28 - December 4
Swim: 5min on, 2 1/2min off, 6min on, 3min off, 7min on. Record distance for each interval.
Bike: Time Trial 25mi Max Effort!!
Bike: Time Trial 25mi Max Effort!!
Saturday, December 3, 2011
November 28 - December 4
Swim: 5min on, 2 1/2min off, 6min on, 3min off, 7min on. Record distance for each interval.
Bike: Time Trial 25mi Max Effort!!
Bike: Time Trial 25mi Max Effort!!
Friday, December 2, 2011
November 28 - December 4
Swim: 5min on, 2 1/2min off, 6min on, 3min off, 7min on. Record distance for each interval.
Bike: Time Trial 25mi Max Effort!!
Bike: Time Trial 25mi Max Effort!!
Thursday, December 1, 2011
November 28 - December 4
Swim: 5min on, 2 1/2min off, 6min on, 3min off, 7min on. Record distance for each interval.
Bike: Time Trial 25mi Max Effort!!
Bike: Time Trial 25mi Max Effort!!
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