Week 4 of the plan is a "rest and absorb" week. However, as parts of week 5 and 6 will be something of an enforced rest for me due to a work trip, and since I didn't really do week 1 justice, I'm going to keep up the effort this week as much as I can, and repeat last week's sets. Easter's coming up and it's supposed to get cold and nasty, so we'll see what happens particularly with regard to the bike, but that's my aim!
Mon: swim 1400m inc. 4 x 100m fast as main set, plus drills, kick, warm up and cool down; run 45min steady
Tue: bike 50min inc 6x30s efforts
Wed: swim 1400m inc. 4 x 100m mixed as main set, plus drills, kick, warm up and cool down; run 35min inc. 8x30s efforts
Thu: gym, core strength
Fri: swim 1700m inc. 1200m moderate; run 40 steady
Sun: steady bike, 2h - 2h30
Photo: Resting by RaGardner4, on Flickr (CC BY-NC-ND 2.0)