Week 9 August 24th-August 29th
REGISTRATION AND T-SHIRT PAYMENT DUE BY SEPTEMBER 1ST
Late registrations accepted until Sept 12th (no t-shirt purchase after Sept 1st)
Monday: Swim 500 yards (meters)
Warm-up: easy 50 swim
Main set: 8 x 50's swim freestyle -10 sec. rest bet ea.
Swim down: 50 swim easy
Run: 30 Minutes
9 and 8/.30 - 9 minute warm-up. Then 8 minutes jog followed by 30
seconds walk for the remainder of the run.
Tuesday: Bike 15 miles
Make sure to warm-up, cool down and don't forget to stay hydrated!
Wednesday: Run 50 minutes
9 and 8/1 - 9 minute warm-up, then 8 minutes jog, 1 minute walk for the
remainder of your run. Remember, as we up the distances, injury
prevention is key! Try to keep your Heart Rate Low
Thursday: Rest/ Strength Training
Friday: Bike: 19 miles
Make sure to warm-up, cool down and don't forget to stay hydrated! We are increasing the distance one more time! Are you working on your pre-race nutrition?
Walk: 30 Minute
Keep the walk brisk. This will act as great means of active recovery.
Saturday: Group training/ Open Water Swim!