Week 4 of IM WI training went pretty well - 9:00 hours of sport specific training and 1.5 hours of weight/core training. Starting to get back into the swing of things and can tell my speed work in the off-season is starting to payoff (well, for my usual speed anyway), specifically on the Thursday speed run. In the swim portion I'm really focusing on my drill work and consistently working on lowering my stroke count on both easy and hard laps. It's coming along - starting to finally get a little muscle memory.
Monday: Swim - 500 yards of drills, 5X300
Tuesday - 40 minute run, 1 hour bike trainer ride (lots and lots of interval training)
Wednesday - weight training, 1 hour bike trainer ride (intervals again)
Thursday - Swim - 500 drills, 10X100, Run: 2X800 @85%, 4X400 @ 90%
Friday - recovery swim ~500 yards
Saturday - 1 3/4 hour trainer ride, 30 minute run-off
Sunday - 1 hour run, 30 minute trainer recovery ride
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