Bike

• 29m
• 7.80 miles
• -----

Main Set:29m /7.80 miles

Set #1 29m / 7.82 miles
Endurance
HR Zone: 1-2 RPE: 5-6

Swim

• 08m
• 450.00 meters
• -----

Warmup: 100 meters

Pace: 02m 26s /100 meters +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:04m /250 meters

Set #1 04m Endurance
Pace: 02m 25s - 02m 08s /100 meters
Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving. Try to gradually eliminate the "active recovery" sets. An active recovery stroke is one that you can do easily (back, side).

Cooldown: 100 meters

Pace: - 02m 26s /100 meters
Freestyle at recovery pace

Swim

• 17m
• 900.00 meters
• -----

Warmup: 100 meters

Pace: 02m 26s /100 meters +
Freestyle at recovery pace

Main Set:13m /700 meters

Set #1 400 meters
Drills
2x(50 Drill: Closed Fist , 50 Freestyle)
4x50 Drill: Swim Golf with 20sec rest. Rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).

Set #2 150 meters
Endurance
Intervals: 2x75' on 5' rest
Pace: 02m 25s - 02m 08s /100 meters


Set #3 150 meters
Endurance
Pace: 02m 25s - 02m 08s /100 meters
Freestyle at Endurance pace.

Cooldown: 100 meters

Pace: - 02m 26s /100 meters
Freestyle at recovery pace

Run

• 25m
• 2.00 miles
• -----

Warmup: 10 minutes /0.80 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:15m /1.20 miles

Set #1 15m / 1.24 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Bike

• 29m
• 7.80 miles
• -----

Main Set:29m /7.80 miles

Set #1 29m / 7.82 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Run

• 31m
• 2.60 miles
• -----

Warmup: 10 minutes /0.80 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:21m /1.80 miles

Set #1 21m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Swim

• 10m
• 550.00 meters
• -----

Warmup: 100 meters

Pace: 02m 26s /100 meters +
Freestyle at recovery pace

Main Set:06m /350 meters

Set #1 200 meters
Drills
2x(50 Drill: Finger Tip Drag, 50 Freestyle)

Set #2 100 meters
Endurance
Intervals: 2x50' on 5' rest
Pace: 02m 25s - 02m 08s /100 meters


Set #3 50 meters
Endurance
Pace: 02m 25s - 02m 08s /100 meters


Cooldown: 100 meters

Pace: - 02m 26s /100 meters
Freestyle at recovery pace

Bike

• 39m
• 10.50 miles
• -----

Warmup: 10 minutes /2.70 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:19m /5.10 miles

Set #1 19m / 5.10 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /2.70 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown