WEEK NUM. 25 FROM FEBRUARY 21 TO 27 2.005:

MONDAY 21	OFF
TUESDAY 22	BIKING: (on the road or on the turbo training) 2h. with specific bike workout (power). S.T: W.U + 10' ( 20"’R. Leg + 20" L.Leg ) Longest gear you have. + 20' (30"sprint + 1'30" easy) Longest gear you have. + Cool down	TRACK: (Specific workout for California) 4 x 1.600m in 6'20''. 400m rest in between.
WEDNESDAY 23	MASTERS’ SWIM: 2.500y Whatever they ask you. No more than 2.500y. Intensity: Easy(H.R Max 70%)
THURSDAY 24	OFF
FRIDAY 25	TRI-TRAINNING: Whatever they asck you. You don’t need to push hard this time.
SATURDAY 26	SATURDAY WORKOUT = 2hours + run 2h biking (153 bpm Max) + 5 miles in 40’
SUNDAY 27	SWIMMING +RUNNING: 45’h + 1h20’ 2.500y, nice and easy (not longer than 45’) Nice and easy run up to 140bpm max.	TOTAL: 12h

NOTES:

Rest week. Since you didn’t do that many hours last week, this rest week won’t be that short. Remember that the goal of this week is to recover and therfore to get stronger, so don’t do more that what it says.