Week 4 aka recovery week, although seemingly all that really means is 1 hour less training than last week and a sports massage! Ok the sports massage is a really nice thing to look forward to especially if it includes hot stones.
I also signed up for a 4 week front crawl development course with Northern Velocity at the 50m pool in Magherafet. It's on 4 Sunday mornings for 2 hours, so that was an extra (much needed) session this week.
Recovery week looked like this:
Monday: Swim (300m warm up, 8x50m drills, 3x125m (20s rest), 2x175m (30s rest), 3x125m (20s rest), 8x50m drills, 200m cool down), Run (30 mins zone 2)
Tuesday: Brick Session (30 mins turbo zone 2, 15 mins run zone 2)
Wednesday: Run (45 mins zone 2)
Thursday: Sports Massage (yeah)
Friday: Swim (300m warm up, 8x50m drills, 16x25m with 10 secs rest, 1x400m with 60 secs rest, 16x25m with 10 secs rest, 8x50m drills, 200m cool down), Bike (turbo 30mins 100+ rpm)
Saturday: Bike (1hr 30mins turbo zone 2), Run (1hr zone 2)
Total 7 hours training