Your Workouts for Friday:

Workout #1: Swim, Planned duration: 1:00 , Planned distance: 3200m

MVN Masters Swim at ~LT effort--start of heavy breathing. Hold back. Don''t go anaerobic. Form! Workout details and sets are at the pool.

Workout #2: Bike, Planned duration: 1:00 , Planned distance: 18-20miles

Tempo intervals. On road or trainer. Do 4-5 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position.

Monthly training plans will be hand delivered and discussed with clients. The Client can also access his or her workout calender online. For those clients that need extra accountability, you will need to log your workouts and save them. Your coach will then be notified that you completed your scheduled workout.