Run

• 1h 20m
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Run Base - KEY WORKOUT
Strength
80
Run 80' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

Swim

• 1h 05m
• 3600.00 meters
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Speed/Endurance - KEY WORKOUT
65
3600
WU:
500
3x100 on 20" rest - build each 25 to go faster.
3x100 on 25" rest.
MS:
5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
200 easy
6x100 w/paddles on 20" rest. Make each one faster again with #6 being faster then #3.
CD: 200

Bike

• 45m
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Recovery
Very Easy
45
Easy spin for 45' in small chain ring.

Swim

• 1h 05m
• 3250.00 meters
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Speed - KEY WORKOUT
Speed/Endurance
65
3250
WU: 400
MS:
6x75 on 20" rest - moderate pace.
12x100 on 10" rest.
200 easy.
8x100 on 30" rest. The 100 is swum as follows:
- 1st 25 is drill.
- 2nd 25 is kick (no board).
- 3rd 25 is swim.
- 4th 25 is sprint.
CD: 200

Bike

• 45m
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Bike Strength
Strength
45
45' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

Run

• 31m
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Run Speed
Speed/Efficiency
31

WU: 10'
MS: 4x2 minute sprint, with 2' recovery.
CD: 5'
Stretch when done and add in Core 1, 2 or 3.

Run

• 30m
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Strength/Pacing
Endurance
30
Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done.

Swim

• 30m
• 2300.00 meters
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Swim Form
Form
30
2300
WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Bike

• 3h 30m
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Bike Base - KEY WORKOUT
End
210
3.5 hour ride. Try to do this on a course that simulates the race course. Use your planned race day nutrition. Start steady and build into it. During the ride do 3x20' at race effort, about 10-15 beats under LT. Make sure to drink and eat after this to recover well.