Friday sub 1Hr easy
Saturday Ski or Group ride up to 3hrs. or ski
Sunday Ski or 2 Hrs. @ 120-140bpm strict or ski
Monday sub 1 hr. easy HR ceiling of 120bpm Optional Easy swim
Tuesday 1-1.5 Hrs Easy with 3-4 rolling sprints of 12seconds, 5min recovery between, and only if the legs feel good
Wednesday Tempo Day 1.5Hrs w/ 30min. @ 150-155bpm, feel free to extend the ride if feeling good, up to 2.5hrs.