Week Goals
This week's single hard workout will be tempo effort on the run...not all out effort but a reserved and proud crusing pace - a confidence builder!

Swim
Race-specific
Warm Up: 5 x 50
Main: 2 x 1000, both are RPE 4
1,000m: 22:15.94 (4:17.92, 4:29.20, 4:31.94, 4:31.30, 4:25.58) Avg: 4:27.19
1,000m: 23:05.81 (4:33.68, 4:35.63, 4:42.84, 4:42.23, 4:31.42) Avg: 4:37.16
Cool Down: 250 easy
Total: 2,500 meters

Core Exercises
Squats, rows, V's, Steps, Push Ups, Planks

Triathlon Class
We worked on running form, exercises and keeping the pace. We then went swimming and mostly worked on drills.