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.

Run

• 1h 30m
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Run Base - KEY WORKOUT
Endurance
90
Run 90' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Run

• 45m
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Run Base
Endurance
45
Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim

• 1h 20m
• 3200.00 meters
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Endurance
80
3200
WU: 300 Free
MS:
12x25 on 10" rest.
400 easy
4x100 on 10" rest.
4x100 RI (rest interval): 20"
2x200 RI: 30"
8x50 RI: 20"
400 easy
CD: 200

Run

• 50m
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Run Pacing
Pace
50
WU: 10'
MS: 8x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
CD: 10'

Bike

• 1h 00m
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Bike TT
Assess Fitness
60
WU: 20'
MS: You are going to ride the 5 mile flat course for time. Start out at a pace you can hold for the whole 5 miles.
CD: 15'

Swim

• 1h 00m
• 2400.00 meters
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Endurance - KEY WORKOUT
60
2400
WU: 400
MS:
8 * 25 ez/hard
8 * 100 on 1:00 rest - go thru the following set twice:
1.) 75ez - 25 fast
2.) 50ez - 50 fast
3.) 25ez - 75 fast
4.) 100 fast
200 loosen (easy swim)
6 * 100 pull on 1" rest
CD: 200