Ironman Lake Tahoe Training - Week 2

Monday:
- Strength 1:15
AA:
40-60% of max, 20-30 reps per set, 3-5 sets per session, 1-1.5 minutes between sets

1. hip extension (squat / leg press / step-up)
2. standing bent-arm lat pull down
3. hip extension (different than #1)
4. chest press or pull ups
5. seated row
6. hamstring curl / knee extension / heel raise
7. abdominal exercise
8. optional--back extension

Tuesday:
- Swim 1:00
E2 - endurance zones 1-2
- Run :45
S2:
mostly zone 1-2, several 20-30 second pick ups with 2 minutes between intervals

Wednesday:
- Strength 1:15 AA

Thursday:
- Swim 1:15
E (speed):
- Run :30
E1 *

Friday:
- Bike 1:00
S2:  isolated legs 3-5 minutes on each leg in the middle


Saturday:
- Swim 1:00
E(form)
- Run 1:15
E2:
endurance zones 1-2

Sunday:
- Bike 1:15
E2 *