Ironman Lake Tahoe Training -- Week 9

Monday - Strength 1:00 PE (Power Endurance - strength with velocity)
- same exercises as MS, but 65-85% of max, explosive movement, 8-15 reps per set
==> Run 1:10

Tuesday - Swim 1:15 E (speed)
              - Run 1:00TM #1 or S2 (pickups)
==> nothing

Wednesday - Strength 1:30 PE + Plyo #1:
four square set up:
  2 | 3
  -----
  1 | 4

set 1: 2-4 x :20 1->2->1
set 2: 2-4 x :20 1->4->1
set 3: 2x (1->2->3->4)x4
set 4: 2x (1->2->3->4)x4 
==> run :30

        Bike 1:00

Thursday - Swim 1:15 M
                - Run :30 E2
==> weights :30

        Run :25

Friday - Bike 1:00 S1 (step ups)
==>

Saturday - Swim 1:15 E2
               - Run 1:30 E4
==>

Sunday - Bike 2:00 E2
==> 1:00 ?

Total Time:     12:15
Actual Time:     4:35

Start Weight:  223.5 25.5
End Weight:   227.0 26.3