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

Bike

• 45m
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Strength
Race Specific Prep Brick
45
After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. Go right into the run brick.

Run

• 25m
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Strength
Race Day Specific
25
Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 10-12 minutes.

Run

• 45m
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Run Pacing
Pace
45
WU: 10'
MS: then 6x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'
CD: 10'

Swim

• 45m
• 1600.00 yards
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Speed
45
1600
WU: 300 & 6x50 on 10" rest.
MS: 8x100 on 20" rest.
CD: 200.