Training week 8/29-9/4

Monday- Bike 2 hrs at HIM race pace followed by an easy 15 minute transition. 

Tuesday- Swim with local masters group.  I got it handed to me!!!  that may have something to do with my complete lack of swim training lately.  I did about 2,500 of the 3,200m set.  45 minutes total.
 Crossfit workout in the evening 3 rounds of 500m row, 25 box jumps (24" box) 25 Kettlebell swings (55lb bell)  12 minutes.

Wednesday- Swim, mainly drills with a 4x200 at IM race pace.  20 minutes
Brick around Noon time..Bike- 60min/Run-60min

Thursday-Rest

Friday- 20 minute hard threshold run

Saturday- 2.4mi open water swim, no wetsuit 1:10
Bike- 2hrs 45minutes

Sunday- 4 rounds of... 5-95lb squat snatch, 5 muscle ups, 20 kettle bell swings.  Time- 12 minutes

Totals:

Swim- 2hrs, 15 minutes

Bike - 5hrs, 45 minutes

Run- 1hr, 35 minutes

Strength- 24 minutes

Total week training

9 HOURS, 59 MINUTES!!!