40 min easy run. In the last 20 min insert 4 x 2 min surges where you surge your pace to one that is 30 sec per mile faster than your easy pace. Take a min easy recovery between each effort. Remainder of run is easy. Remember quick leg turnover throughout.

Easy swim 200 ez swim w/ pull buoy 200 swim moderate 15 x 50's on 10 sec rest. Accelerate the first 10 hand hits and then just cruise the rest of the 50. 150 easy cool down

Need a stability ball (med size) All exercises are demonstrated in this 2 min video https://www.youtube.com/watch?v=colL_Kope7w 2 X 12 reps (single leg moves do 12 per leg) Stability ball push up > pike > pull in (do each of 3 moves in sequence. 3 moves X 4 = 12) Single leg lift keeping hips stable (start position on back with feet on ball) Hands to feet pass with ball Knee drive to chest from forearms on ball Straight leg hip lift with heels on ball Hamstring pull in Forearm plank spiderman (drive knee to elbow and alternate) * on mat, not ball Explosive push up Box Jump (use 12 or 18 inch box. Jump from deep squat/ land cushioned and soft - quiet land)

10 min spin thinking about cadence, smooth pedal stroke and power around the full stroke Spin Up as follows: 2 min @ effort 6/10 followed by 30 sec @ 9/10 2 min spin @ effort 3/10 recovery repeat Main Set X 3: 5 min @ effort 7/10 1 min @ effort 8/10 30 sec@ effort 9/10 30 sec @ effort 10/10 Full Gas!! Rest Interval: 2 min @ zone 2 effort 3/10 repeat twice Cool Down 10 min EZ spin focus on cadence

Easy swim 10 x 50 easy. Focus on posture, line and balance. 250 swim moderate 30 x 25's hard on 10 sec rest. 100 easy

30 minutes to 1 hr yoga practice from class, dvd or self instructed

Take it easy if that's what your legs need or throw in some short surges and standing climbs if you feel like the challenge is right.