Last taper week of TRI 2009 Season!!

I can not believe we have reached the end of the 2009 Triathlon season with my last race this Saturday at Lake Lopez.  Here's what I have done this week so far.  Today is rest day. Probably swim tomorrow.

• BIKE: Spin & Lift class. Taught class. 60 min
• • 20 min aerobic 
  • 10 min weights
  • 5 min aerobic
  • 15 min anaerobic threshold (time trial)
  • 10 min weights/cooldown
  • 1 mile transition run on treadmill, 8:34 pace.
• SWIM: Master swim class. 60 min.
• • 300 warmup 
  • 10 x 50s + 10
  • Main Set
  • • 1 x 300  
    • 2 x 200
    • 3 x 100
    • 1 x 250
    • 2 x 150
    • 3 x 50
  • 500 pull  
  • 8 x 25 (reverse IM order)  
  • 50 cooldown  
• BIKE: Spin class. Taught class.
• •  30 min aerobic with :30, 1:00, 1:30, 2:00, 2:30, 3:00 strides
  • 2 x 5:00 anaerobic threshold
  • 1 x 3:00 anaerobic threshold
  • 5:00 cooldown
  • 1 mile transition run on treadmill, 8:34 pace.