This Week's Triathlon Training:

Monday: Swim 50-72 laps continuous if possible, starting at a slow warm up pace and gradually picking it up so that the last 10-30, you are getting it pretty good. Lift, Core and stretch.

Tuesday: spin or get on the bike and go hard. Stay at AB, then ramp up to AT (big hills) and hold it for as long as possible, then back down to AB, then repeat, time permitting, get off of the bike or spin bike and run a hard 2-4 miles at least at AB, but preferably between AB and AT, closer to AT, which will be hard getting of the bike, push through and get yourself better!

Wednesday: Swim 50 same style, then core and stretch, lift if possible

Thursday: get on the bike or spin bike, warm up in your warm-up zone for 10-15 minutes, put it on your best, most efficient gear, and ride hard consistently for about an hour, lift core and stretch after if you have time

Friday:swim 48, you can use some training toys if you'd like for this, buoys, fins, paddles, kick board for 36 laps, then do 6, 50yd sprints (there and back) to finish off. core, lift, stretch

Saturday: Go hard on the bike for 20-45 miles, trying to ride some hills if you can get out to the country somewhere. After finishing, get off the bike and run 2 at as good of a pace as you can between AB and or at AT.

Lifting: remember that next week we'll be tapering, so try to get some good lifting in--not heavy, heavy weight but a medium/medium heavy lift in the beginning of the week and lightening up a little toward the end of the week with a more fast paced circuit type workout maybe on the clock if you can. Have a great week, and let me know if you have any questions! Let's all smoke the Cajun Man!