WWT – Advanced notice of schedule

For those going to WWT coach Elena has kindly given notice of the kind of schedule you can expect (for advanced group) in order that you can be psychologically ready  for the sort of fun week that is in store.  Beginner and intermediate groups will follow a similar schedule though intensity may vary

Day 1

AM – Swim Aerobic set 2.5k to 3k

        Aerobic Bike Session 2hr

PM – Run session 45 – 60 min

Day 2

AM – Swim Aerobic Power Set 2.5k to 3k

        Group Hilly ride 3hr

PM – Tempo Run

         Strength & Conditioning 40min

Day 3

AM – Swim Aerobic set 3k

         Bike Session – Coast Road 3 x 30 min (Zone 3) with 5 min Recovery

PM – Run session Fartlek (2 x 80 secs), (4 x 60 secs), (6 x 40 secs), Same rest as you work

Day 4

AM – Swim Aerobic set 3k (Pull/Kick/Paddles)

PM – Long Run (70 – 80 mins)

Day 5

AM – Long Bike ride (4 to 4.5hr)

PM – Open Water Swim

        Run 35 mins with hills & Strength & Conditioning

Day 6

AM – 4 hr bike ride with hard effort (Zone 4 up to hills)

PM – Open Water Swim & Run optional

Night out

Day 7

AM Bike ride  – 2hr

If there are any questions please feel free to send e-mails to head coach emaslova2002@gmail.com or call 0877710461