6 weeks is not a short time but this week is really bad or really good since there is CNY.
you either…
1. eat and drink too much and feeling sluggish about work or everything.. or sian that you actually have to work after 4 days break.
2. you have so much time at hand during the 4 days long weekend, you trained till you have calorie deficit and ready to kick your training partners butt ..
or both.. you managed a nice balance of feasting and chilling with a decent amount of training.
either way, you win.
swim 1 – intervals
6 X 75m (with 1 X 25m after every 75m)
10 X 50m RI 30 sec
10 X 25m RI 20 sec
swim 2 – threshold
1 X 300m RI 1 min
3 X 200m RI 1 min and 2min rest in between sets
1 X 300m
run 1 – intervals
4 X 1.2Km RI 1.30min
run 2 – tempo
2Km hard , 1km easy
3Km hard , 1km easy (Speed 5Km timings)
2Km hard, 1km easy
brick
1km swim/ 8km hard
3x 100m sighting drills for warm up and warm down.
you can do this in the pool too.
go out and burn all all the CNY goodies’ calories!
