Active recovery and patriotic celebration week!

4th in the Disco!

Goals for the week:

1)  Rest well and get over the bruises and scratches from Sunday’s fall.

2)  Acclimate training to the sweltering nasty heat.

3)  2 strength sessions.

4)  3 Foam roll/stick roll sessions.

Ah….these goals sure do seem to repeat themselves often, don’t they….

This week’s plan:

M: Rest

Tu: 1300 yard Swim; strength

W: 40 min bike w/surges

Th: 30 min run w/cadence strides; strength

F: 1300 yard swim

Sa: 1.5 hour long bike

Su: Washington’s Crossing 1.4 mile swim across the Potomac!