Week of March 1-7: Focus on the Swim

The first week of the First Build Mesocycle is focused on the swim. I am hoping to do the following for each of the 3 disciplines:

Swim: 10,000 meters
Bike: 70 miles
Run: 50 miles

Unlike the base mesocycle, the overall volume has started to come up. Again the prevailing theme the next 4 weeks is "can I handle the increased volume?"

The 4 Key Workouts for this week is the following (2 for the swim, 1 for the bike, 1 for the run):

Swim 1: 4x500 meters; 1 minute rest in between reps
Swim 2: 1x3200 distance set (nonstop) at intense aerobic pace.
Bike: 30 miles on the Computrainer; course is Buffalo Springs Lake Tri.
Run: 10 miles - Mall Course (slightly hilly)

Here we go. :-)