HOLY CRAP!!!!! I HAVE 30 DAYS to go

Open water masters swim, the crowd is getting smaller. I swear and everyone lese does that this course is close to IM distance. I fought the water all day today... it was a horrible swim and I was ready to be done after 1000M. Waves were very choppy, lots of boats on the water and OMG it was like swimming in the kiddie pee pool the water was so hot

Upside Shannon went and paddled in a kayak with me and the two other longer distance swimmers, she didnt even turn over.

Bike:    15’ warm up – smooth spinning
            3 x 30 min big gear (big gear where you are spinning at 65 – 70 rpm)
               HR should be in mid to high Z2 for this
            Really work this one!
            Recovery between sets is 5 min (small ring)
            10’ cool down 

Trainer ride today (it is too hot outside and had the 3X30 to do). Last 30 was damn hard..... good workout though

Purpose:  Tempo Work (BT)

Run:     20’ warm up on as flat as possible
            20’ on a long, moderate uphill (4-5%) in Z3-4.
            20’ cool down
Note:  This can be done on a treadmill if you desire.  Watch that HR and stay in your zones
Purpose:  Pacing
Swim:   wu – 100 swim, 100 kick, 100 swim, 100 kick
ms – Pyramid intervals:  chose a pace for the 400 interval that is below your T-  
         pace. Then maintain that pace for the “step-up” portion of the set.  For the   
         “step-down” portion try to make each interval faster than the previous so 
          that the last interval is the fastest of the entire set.  But never faster than T-
          pace!!
            100 (I = 15”)
            200 (I = 20”)
            300 (I = 30”)
            400 (I = 30”)
            300 (I = 30”)
            200 (I = 30”)
            100  1:46
cd – easy stroking for 10 minutes varying strokes

Purpose:  Race Simulation (Wear your Trisuit)

Bike:    5 hr bike race simulation (start ride at 8 am)
Start out easy (upper Z1 ie 132ish) and at the start of hour 3 you should be in high Zone 2 (145+).  The last 30’ are Z3 (>148). 
Purpose:  Brick work
Done DIRECTLY after bike
Run:     60’ run in Z1/2.  Treat it like you would IM.  First mile just let your body relax and do what it will.  Then settle into a rhythm.   

Could not get the swim in... just did not have enough time. did a lot of walking during the run, could not get my HR low on the hills. Quads were very tight and sore and legs just felt like they were toast.  

        
Purpose: Endurance
Swim:   wu:  400 easy
            ms:  4 x 300 (I = 30”)
Idea here: 1^st swim moderate straight, 2^nd even split 150’s, 3^rd descent 100’s, 4^th descend 75’s.  2^nd should be faster than the first and 3^rd should be faster than 2^nd, so on….
100 easy
10 x 25 kickboard (I = 10”)
600 pull w/ paddles
8 x 75 (I = 15”) with evens (2,4 etc) middle 25 is fast and on the odds 1^st and last 25 fast
cd:  200 easy

Purpose: Interval work  
Run:     20’ warm up
            2 x 25’ Z2 (150 – 160 bpm)
            5’ easy between
            2 x 12’ Z3 (161 – 168 bpm)
            5’ easy between
            5’ Z4 (169 – 175 bpm)
            Cool down easy   

Ran on the greenway, it poured the rain for some of it so it was a nice cool off.         

Purpose: flushing
Bike:    Easy spin for 60 min.  Smooth pedaling stroke and keep your HR aerobic!