Bike

• 30m
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Bike Base
Endurance
30
Ride on a flat course. Keep HR in Zone 1-2.

Run

• 1h 00m
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Run Base
Endurance
60
Run 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

• 30m
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Run Speed
Speed/Efficiency
30
20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Swim

• 50m
• 2200.00 yards
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Pacing
Speed
50
2200
WU: 300 w/drills.
MS: 20x50 Z4, on 20" rest. Then 10x50 sprint first 25, easy 25 on 15" rest. Then 300 Z3.
CD: 100.

Bike

• 1h 40m
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Big Gear
100
WU: 15'
MS: 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. Start out sitting and pedal very hard getting up to race speed, once you hit 30', STAND UP and REALLY push hard on the sprint for another 30'. This will hurt. A lot. It's supposed too!
CD: 15'

Run

• 45m
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Run Pacing
Pace
45
WU: 10'
MS: 12x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'
CD: 10'

Swim

• 45m
• 2300.00 yards
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Speed
45
2300
WU: 300 & then 4x50 catch up stroke on 20"rest.

MS: 8x50, 4x100, 2x200, all on 20" rest. Hold T-Pace - 5". Then 4x100 kick, on 15" rest.

CD: 200

Bike

• 30m
• -----
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Bike Base
Endurance
30
Ride on a flat course. Keep HR in Zone 1-2.

Swim

• 1h 00m
• 2800.00 yards
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Form Swim
Speed/Test set
60
2800
WU: 500. Make sure 200 of the wu is drills.

MS: 8 x 100 on 2:00. Hold race pace +5". Next set is 8 x 50 on :55. Hold race pace -2-3". Then swim 100 easy. Now you are going to swim 4 x 200 on 10" rest. Add up the 200 times, and this should be close to what you can swim for an 800.

CD: 200