WEEK NUM. 21 FROM JANUARY 24 TO 30 2.005:

 

 

 

MONDAY 24

OFF

 

TUESDAY 25

BIKING: (on the road or on the turbo training)

1h 30Õ with specific bike workout .

S.W 4:  10Õ (30Ó pedaling only r.leg +30Ó l. leg)

                   +  1Õ hard + 1Õ easy

                   +  2Õ hard + 1Õeasy

                   + 3Õ hard + 1Õeasy

                   +2Õ hard +1Õ easy

                   + 1Õhard + 1Õeasy + Cool down

Hard= up to 90%

 

WEDNESDAY 26

MASTERSÕ SWIM:  1.500y

Whatever they ask you. No more than 1.500y.

Intensity:  Easy(H.R Max 70%)

 

THURSDAY 27

OFF

 

FRIDAY 28

TRI-TRAINNING:

Whatever they asck you. Time to give your best.

 

SATURDAY 29

SATURDAY WORKOUT = 2h 45'hours

2h biking (153 bpm) + 2.5miles easy.

 

SUNDAY 30

RUNNING + STRETCHING:

1h easy run + 1h stretching 

Intensity : Everything low

(HR Max 70% )

 

TOTAL: 7:00h.+ 1h stretching

 

 

NOTES: 

              As you can see this is your active recovering week. You did a awesome job last 3 week so now is time for your body to recover and get stronger. So donÕt do more that what I ask you

 Friday: All out