T -186 - Week 4 - Base Week - Recovery - Plan

Monday - Rest Day

Tuesday - Bike Power Intervals - CPI1 - 45m + 4x20s

Wednesday - Swim Base Intervals - SBI3 - 4x100
Wednesday - Foundation Run & Strides - RFR3 + RSS2 - 30m

Thursday - Recovery Bike - CRR3 - 45m

Friday - Swim Fartlek Intervals - SFI1 - 4x1100m
Friday - Recovery Run & Strides - RRR3 + RSS1 - 30m

Saturday - Foundation Bike - CFR3 - 1hr

Sunday - Swim Bse Intervals - SBI24 - 1000m
Sunday - Brick - BRW4- 45m / 15m