WORKOUT:
run
50-60 minutes
abs

FOOD:

WORKOUT:
bike
75-90 min easy
run
10-15 easy transition

FOOD:

WORKOUT:
swim - optional
1000 yards - 20 minutes, choice

FOOD:

WORKOUT:
run
warm-15 min
main- 3x4 min increases - 3 min between, 4x30 sec fasts - 1 min between
cool- 10 eay
abs

FOOD:

WORKOUT:
bike
warm- 10 min easy
main- 1x4 min- 3 min between, 2x3 min - 2 min between, 3x2 min- 3 min between
cool- 10 min
run
15 min easy
FOOD:

WORKOUT:
swim
warm- 6x100 2 free/2 choice/ 2 free - 20 sec between
main- 16x50 build in sets of 4- 4,8,12,16 are fastest- 15 sec between
pull- 400
cool- 200 easy
bike
45-60 easy

FOOD:

WORKOUT:
swim
warm- 200 free/100 kick/ 100 free/ 10 choice
main- 4x200 20 sec between
cool- 8x25 drill/choice

FOOD:

WORKOUT:
run
50 min easy
swim
500 easy
300 pull
cool- 200

FOOD:

WORKOUT:
bike
80 minutes easy
abs
FOOD:

WORKOUT:
bike
80 minutes easy
abs
FOOD: