WEEK NUM. 31 FROM APRIL 4 TO 10 2.005:

MONDAY 4	OFF
TUESDAY 5	RUNNING: 1h 15’ 1h. 15’ Tempo run. = 10’ warm up + 5’ at 10’per mile + 2’ at 11’/mile + 5’ at 9’50” 2’ at 11’+ 5’ at 9’40” + 2’ at 11’+ 5’ at 9’30”+ 2’ at 11’+ 5’ at 9’20”+ 2’ at 11’ + 5’ at 9’10 + 2’ at 11’ + 5’ at 9’ + 10’ c.down
WEDNESDAY 6	SWIM: 3.000yards Intensity: Low	RUNNING: 1h15’ Nice and easy run = 11’miles
THURSDAY 7	BIKING: 2h with specific bike workout S.B.W : W.U 5 x (3’ race pace+ 2’ as fast as possible with the hardest gear possible) each set increase 5% the tension on your bike. + 5' really easy in between sets. + Cool	RUNNING: 35’Nice and easy run = 11’miles Intensity: Low up to 145bpm
FRIDAY 8	SWIM: 3.000yards Intensity: Low
SATURDAY 9	BRICK BIKE TO RUN: 3h 30’+ 40’Run. 3h30’ nice and easy ride + specific workout on track 15 x 400m in 1’50” 3’ rest In 1’52” 3’ rest In 1’54” 2’50” rest In 1’56” 2’50” rest In 1’58” 2’40” rest In 2’00” 2’40” rest In 2’2” 2’30” rest In 2’4” 2’ 30” rest In 2’6” 2’20” rest In 2’8” 2’20” rest Cool down Rest as much as I say in order to make the interval’s times
SUNDAY 10	SWIM + RUNNING: 1h + 1h30’. 2.000m at race pace = w.u 600m 200m in 3’50’ (rest 30”) 200m in “ ” 200m in “ “ 200m in “ “ 200m in “ “ 400m cool down + 1h30’. Nice and easy run.= 11’ to 12’/mile (it depends how tired you are) Intensity: Low up to 145bpm	TOTAL TIME: 13:45'

NOTES: 1.- second week of volume.

2.- Do as much as you can, but don’t worry if you can’t do any of them, we still have 8 weeks till the race, and you have a base already.