Week 10 : Base 2 (Days 1 - 7) Training Program: May 10 - 16

Monday:

Swim 2500 Meters or Drills

Strength Training- 2-3 Times per week
(Leg press, Chest press, Lunges, Lat pull down, Seated Narrow grip row) 1-2 sets of 8-12 reps each.

Core exercises - Everyday
(25-50 crunches, 25-50 with a twist, 10-30 leg lifts, 10-20 superman back extensions on floor)

Stretching (All 7 days)

Tuesday:

Bike: Strength Endurance Climbs 1+24
4-6% Grade hill and complete 6 x 5min climbs at level 3-4 Big ring only -- 13-15 sprocket. Spin back down and repeat.  20 min warm up -- 10 min warm down
We do these @ Las Sendas as it is the perfect % grade and time.

Wednesday:

Swim 2100 Meters or drills

Run: Tempo Hill Repeats
20 min warm up / 2-6% grad hill and do 5 x 3min climbs, recover at level 1 in between
10 min warm down

Thursday:

Bike: Strength Endurance Climbs 1+24

4-6% Grade hill and complete 6 x 5min climbs at level 3-4 Big ring only -- 13-15 sprocket. Spin back down and repeat. 20 min warm up -- 10 min warm down
We do these @ Las Sendas as it is the perfect % grade and time.

Friday:
 
Run: Aerobic 1+05
15 min warm up lev 1
40 min at 2-3 over flat to rolling
10 min warm down
 
Saturday:
 
Long Bike 3+00
15 min warm up
2:35 at level 2-3 flat to rolling
10 min warm down
 
Sunday:
 
Long Run 1+30
15 min lev 1
1:05 at level 2-3 flat to rolling
10 min warm down
 
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