Off-Season Workouts

[tribogota]

My coach, who also just happens to be the National Triathlon Team Coach for Colombia, I am a lucky duck...has me on base and rest training. We don't have a weather issue, but he has moved me down from 600-900 minutes a week of training to 400-600 minutes a week. CORE, CORE, CORE...arg...but getting easier and always fun and challenging. Has me swimming the same as always 10,000m a week, but 90k less a week on the bike. So, the schedule looks like this

Monday, Track, 45 mins of running and running excersizes

Tuesday swim 3000 (10x 200 with paddles, 10 second rest, medium pace)
Spin 20 minutes, CORE and weights 40 minutes

Wednesday REST (this is because I have early meetings on wednesday and don't leave the office until 7pm)

Thursday
swim 2000, technique
Core and weights 60 mins

Friday,
Swim 2500 (100s)
Velodrome (20k, high intervals)
10 mins run

Saturday
90k ride

Sunday
repetitions
basically core is replacing running for right now, but apparently will soon replace some of the rides. So bike and run are being alternated with core and weights.

Swimming never changes.