Run

• 42m
• 2.60 miles
• -----

Warmup: 10 minutes /0.60 miles

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

Main Set:32m /2.00 miles

Set #1 32m 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

• 32m
• 1300.00 yards
• -----

Warmup: 400 yards

Pace: 03m 02s /100 yards +
Freestyle at recovery pace

Main Set:17m /700 yards

Set #1 400 yards
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 yards
Endurance
Intervals: 2x75' on 5' rest
Pace: 03m 01s - 02m 40s /100 yards


Set #3 150 yards
Endurance
Pace: 03m 01s - 02m 40s /100 yards
Freestyle at Endurance pace.

Cooldown: 200 yards

Pace: - 03m 02s /100 yards
Freestyle at recovery pace

Run

• 20m
• -----
• -----

Warm up for 10' , After wu, do 4x20" fast with a full recovery between each

Swim

• 20m
• -----
• -----

Open water swim, preferably at the race site. Look for anything on the horizon that you can spot off of. Throw in few short sprints with full recovery. Just stay loose.

Bike

• 20m
• -----
• -----

Warm up for 10', make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.