Week 1, moderate 7/16 - 7/22

Here is my plan for first week back. This is a moderate week.

Mon
am yoga
pm masters swim 3-4K, leg weights

Tues
am run 5 miles, Z2
pm Bike 25 miles, Z2 with 3 X 6 min Z4 at 65-75 cadence

Wed
am swim 2K, 800 build to Z3: then 10 X 50/15 Z4, 100 cd
5 mile TM alternate 4 min Z1 and 1 min Z3
pm Ride 12 miles Z2 with 8 X 30 sec single leg 60 cadence Z2-3

Thurs
am yoga
pm 7 miles Z2 with 3 X 1 mile Z3

Fri
am 12 ride 12 miles Z2 hold cadence 80, focus on upstroke
pm swim 3K: 5 X 400/30 build to Z3 on each, then
800 Z2 each 4th length Z4, 200 cd

Sat
50 mile ride up tempo, Z2 with 30 min of Z4 at 60-75 cadence
6 mile in 45 min, Z2

Sun
17 miles, 2 hr Z2 on hills ( likely 13 + 4)