Bike

• 1h 30m
• 40.00 kms
• -----

Doi Sutherp

Run

• 40m
• 8.00 kms
• -----

optional easy run

Run

• 1h 30m
• 18.00 kms
• -----

long easy run with 5x2m on 10 K pace

Swim

• 50m
• 1200.00 meters
• -----

technique and kicking

Bike

• 50m
• 25.00 kms
• -----

easy bike

Run

• 40m
• 8.00 kms
• -----

easy run

Swim

• 1h 15m
• 2300.00 meters
• -----

Warm Up: 4x100’s, focus on hip rotation: Do the first length of each 100 with hands in fists. Build #4. Rest 15 seconds between each 100. Drill: 6x100’s, 50 Finger Tip Drag drill, 50 Swim, focus on high elbow recovery. Rest :15 Main: 2x200’s, 100 DPS, 2x200’s, 200 #1-2) Cruise +:05 interval 100 Distance per stroke- stretch it out #3-4) Cruise - :05 interval The last 200 = Easy swim Warm Down: 200, breathe on your “weak” side on odd lengths

Bike

• 4h 00m
• 90.00 kms
• -----

long ride, hilly

Swim #1

• 1h 15m
• 2300.00 meters
• -----

Warm Up: 2x200’s. #1 Kick (on your side)/Swim by 50, #2 Swim, alternate breathing Drill: 4 x 150, 50 Fist/50 DPS/50 Swim Rest= :15 Main: 4 x 100’s on Cruise interval 6 x 50’s backstroke/free by 25, Rest= :10 4 x 100’s Descend on Cruise +:05 Warm Down: 200, breathe every 3 strokes. Glide on each stroke and relax!

Swim #2

• 50m
• 1200.00 meters
• -----

technique and kicking

Bike

• 2h 00m
• 60.00 kms
• -----

second hour hard

Run

• 50m
• 9.00 kms
• -----

HTT 2 laps, second lap hard

Bike

• 40m
• -----
• -----

WU: 10'
MS: Alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
CD: 10'

Swim

• 1h 10m
• 3600.00 meters
• -----

WU: 500
3x100 on 20" rest - build each 25 to go faster.
3x100 on 25" rest.
MS:
5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
200 easy.
6x100 w/paddles on 20" rest. Make each on faster again with #6 being faster then #3.
CD: 200

Run

• 35m
• -----
• -----

WU: 5'
MS: 10x30", with 2' recovery.
CD: 5'
Stretch when done and add in Core 1, 2 or 3.

Swim

• 30m
• 1500.00 meters
• -----

WU: 500
MS:500 pull, 10x50 fast on 20" rest

Strength

• 50m

Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.