May 30-June 4

Race Week

Tuesday

Swim 2100

WU: 200

MS: 3 x 600(30””) @ race effort

CD: 200”

2000 yards in 39:09

Run 50’ within the run do 2 x 8’(8’) @ Z3

5.37 miles in 50 min. 9:19 average. Intervals felt fine.

Wednesday

A1. Front Squat, 3 x 3, rest 90 sec **building to tough 3, not 3RM 175,195,215

A2. Strict Pull Ups, 3 x 3, rest 90 sec ok

B. Russian KB Swings, 4 x 12 reps heavy, rest 90 sec 79,79,88,88

Bike 20 sec ALL OUT, rest 2:40 x 4 ok

Thurs

bike 60' / Run 20'

Swim 1500 broken into sets however you feel.

Fri

Bike 30' Easy

https://www.trainerroad.com/cycling/rides/3804942-free-ride-30
20 minute run. 2.03 miles. 9:51 pace

Ironman Training - Amason