12 weeks out! Ack!!! I will be focusing more on swimming this week which is hard with my shoulders.

Monday Swim: wu: 4×150 (alternate swim and kick), main: 1650 ladder, start with 275, then 250, and so on. cd: 200 easy

Tuesday: Off!

Wednesday Bike: 1 hour ride with climbing/low cadence. RPE 3-4 on flats, 7-8 on hills

Thursday Swim: wu: 200 swim, 200 kick, main: 16×50 every 1, 5, 9, 13 hardest effort with the others descending effort,  cd: 200 easy

Friday Run: 45 minutes with strides

At some point over the weekend, back to back: Easy 30 minute run, 60 min bike (alternating big and small ring every 10 minutes), 30 minute swim, RPE5