Week 7: Day 7

Rest

Week 7: Day 6

Bike

Foundation Ride- 1:15:00 @ 60-70% max HR

Week 7: Day 5

Run

Foundation Run- 0:35:00 @ 60-70% max HR

Week 7: Day 4

Swim

Warm Up- 200
Drill Set- 6 x 25 (RI 0:10)
Threshold Interval- 4 x 200 (RI 0:45) @ 80-85% max HR
Cool Down- 200

Week 7: Day 3

Bike

Short Hills- 7 x 1:00
Active Rest- 2:00

Total Time with cool down and warm up 1:00:00

Week 7: Day 2

Run

Foundation Run (0:35:00) @ 60-70% of max HR

Week 7: Day 1

Swim

Warm Up- 200
Drill Set- 6 x 25 (RI 0:10)
Base Interval- 8 x 10 (RI 0:05) @ 60-70% of max HR
Cool Down- 200