T -178 - Week 5 - Base Week - Start - Plan

Monday - Rest Day
Tuesday - Run - RFL3 - Fartlek Run - 35m 6x30s
Tuesday - Core Strength - 30m
Tuesday - Swim -SBI5 (6x100) + SSI10 (4x50 sprints)
Wednesday - Cycle - CSH3 - Short Hill Climbs - 55m + 6x1m hills at VO2 max
Wednesday - Flexibility/Core/Myofascial 15m
Thursday - Run - RFR4 +RSS3 - 35m + 6x20s strides
Thursday - Swim - SFI4A - Fartlek 4x150 (50 build 25 slow) + 6x25 sprints
Thursday - Core Strength - 30m
Friday - Cycle - CFR - 1 hour
Friday - Flexibility/Core/Myofascial 15m
Saturday - Run - RLR3 - 80m
Saturday - Swim - SBI26 - 1500m
Saturday - Sports Specific stretches
Sunday - Cycle - CLR2 - 135m