Tuesday: swim: endurance. / run 60 minutes.
Wednesday: indoor trainer workout workout should be 45-60 minute keep hr low 120-145 start strength progression/ swim 45-60 minutes endurance
Thursday: run 70 minutes. hr 120-150 capped at 165 for uphills.
Friday: swim 60 minutes. Endurance focus
Saturday: ride 3 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. run 30-45 minutes
Sunday: run 12 miles
Sunday, December 28, 2008