Ironman Lake Tahoe - Week 12

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
==>

Tuesday - Run 1:00TM #4 or S2 (pickups)
==>   Run :30

Wednesday - Strength 1:30 PE + Plyo #2:
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: 2-4 x :20 1->3->1
set 4: 2-4 x :20 4->2->4
Single Leg:
set 1: 2 x :10 1->2->1
set 2: 2 x :10 1->4->1
==>

Thursday - Swim 1:00 M(speed) (fast 25s and 50s at end)
                - Run :30 E2
==>

Friday - day off
==>

Saturday - Swim 1:00 E(form)
               - Run 1:00 A1b (faster paced group run)
==>

Sunday - Bike 1:00 S5 (90rpm+)
==>

Total Time:     8:00
Actual Time:   :30

Start Weight:  227.0 26.0
End Weight: