Doubling Up

    So much to do, so little time. I am looking down the road at upcoming races and feeling the pressure of never enough time to train, rest and recover effectively. Of course, being me, what time I do have I am more inclined to spend training and not resting and recovering properly. This is my "Big Week." The week this month when I am pushing my limits as best I can, swimming harder, cycling longer, running further, and cramming in strength training and stair climbing for good measure. I am on day 5, and this is my rest day, since it is also drill night and I will not have the time to fit in a workout.
    To achieve maximum gain this week I am doubling up on my workouts whenever I can:
Saturday: Noon, Stair Climbing; 3 flights of stairs X 20 laps = 60 flights up and down; 10 laps in regular workout gear, 10 flights with SCBA pack and a tunnel crawl every lap. Evening, 60 minutes upper body and core strength training with weights, kettleball, slosh tubes, medicine balls, and resistance bands. 30 minutes ab work with medicine balls. And 30 minutes of yoga, stretching, and myofascial release work.
Sunday: Noon, Stair Climbing; 10 laps to warm up, 5 laps 2 steps at a time, 10 laps with SCBA pack, all laps included a ladder climb to the roof access hatch. Evening, Cycling, 40 minutes, and 30 minutes stretching and myofascial release.
Monday: Quick Run, 3.67 miles, stretching.
Tuesday: Long Swim; 1h 45m, 1.5 miles. I started slow, taking time to warm up and do some sculling drills. Then I alternated crawl and back stroke every length for 5 laps, hand paddles for 5 laps, crawl 5 laps, fins 5 laps. Finally fully warmed I switched to Death Sprints for 10 laps; 3 lengths as hard and fast as I can swim, 1 length strong backstroke. 5 laps with hand paddles. Finished with 15 laps at hard race pace, steady, no slowing, good technique, long pull. It was a great swim that left me tired. Then home to cycle hard for 35 minutes, and stretch for 20 minutes.
    Friday will be my long trail run, and strength conditioning in the evening. Saturday I plan on doing an indoor cycling/run brick for 90 minutes before breakfast, and then try to get to the pool for an extra swim. Sunday will be run, stair climb and strength training. Monday will be, thankfully, the beginning of my Easy Week to try and let my body recover. Then we start the cycle all over.