WEEK 8, Day 1: We're into the home stretch with just one week to go! Hopefully you've had a chance to do add some quality to your workouts, and you should continue to focus more on quality (higher intensity, heart rate and speed) through this final week. You'll notice that later in the week there are a few more rest days than usual. Don't worry. This rest period is a part of the overall plan so that you'll be rested and ready for the race. Day 1 (Today): 15-30 minute swim. Try a set (6-8) of 50-yard freestyles where you alternate between one fast and one slow 50. Rest 15 seconds between each swim. Day 2: 30-60 minute bike. If you can comfortably ride at 13-16 mph on a flat surface, then ride one minute on at 16-20 mph and the next minute easy or off at an easy spin pace of, say, 12 mph. Repeat this 3-5 times. You'll feel winded after the hard one minute and recovered after the slower one minute. Day 3: 15-30 minute run/walk on the track. This week, run a measured quarter-mile (1 laps on most tracks) hard in 2-3 minutes (or faster if you feel up to it), then run an easy quarter-mile in 3+ minutes . Repeat this 3-4 times. Be sure to warm up and cool down after your interval sessions. Day 4: Rest Day. Don't neglect your stretching now. Do a nice relaxing stretch for at least 15 minutes today. Day 5: 15 minute swim. Keep this one very easy and continuous. You'll be racing in just a couple of days! Day 6: Rest Day Day 7: Time to go out there and do it. Good luck and have a great time! Days 4-7 on this final week of training are very easy in preparation for the race. Make sure you get plenty of rest leading up to race day. You've worked hard for eight solid weeks. You've done the preparation you need, now go out there and do it. Best of luck! -
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