*Training Times for the week*

*all sessions cater for all levels as we divide the group into 3, except for the bike sessions which have dedicated groups

Monday
• 6AM SWIM, Paul Roos
• 8AM SWIM, Paul Roos
• 17:30 RUN, Landbousaal (intervals)

Tuesday
• 5:45AM BIKE, Landbousaal (intervals- intermediate and advanced riders)
• 12PM SWIM, Paul Roos
• 17:30 MTB SKILLS Clinic, Landbousaal (beginner – intermediate riders)
• 17:45 SWIM, Somerset College

Wednesday
• 6AM BIKE, Landbousaal (beginner ride/ MTB's welcome)
• 8AM SWIM, Paul Roos
• 17:30 RUN, Landbousaal (intervals)

Thursday
•5:30AM BIKE, Landbousaal (tempo loop with safety car- intermediate and advanced riders split into 2 groups)
•12PM SWIM, Paul Roos
•17:45 SWIM, Somerset College
• 18:00 GYM, Markotter (strength and mobility)

Friday
•6AM SWIM, Paul Roos
• 17:30 MILE SWIM, Ski dam

Saturday
•6:30AM RUN, Landbousaal (+- 1h15min easy trail run)
• 7:30AM BIKE, Waterstone Village (1h40min beginner ride)
• PM SWIM, Gordon's Bay (time tbc – will depend on sea and weather conditions)

Sunday
• 6:30AM BIKE, Landbousaal (+- 3hr easy ride for intermediate/advanced riders- will split into 2 or 3 groups. Route will be posted on STS chat group)