Run

• 1h 30m
• 18.00 kms
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long easy run with 5x2m on 10 K pace

Swim

• 50m
• 1200.00 meters
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technique and kicking

Bike

• 50m
• 25.00 kms
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easy bike

Run

• 40m
• 8.00 kms
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easy run

Swim

• 1h 15m
• 2300.00 meters
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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
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long ride, hilly

Swim #1

• 1h 15m
• 2300.00 meters
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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
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technique and kicking

Bike

• 2h 00m
• 60.00 kms
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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.

Bike

• 1h 00m
• -----
• -----

Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27').

Leaving it in big ring, hardest gear, do a 10' TT. Go small ring, middle gear for 5' spinning smoothly.

Go back to big ring, hardest gear, and do another 10' TT.

Gradually work your back to your easiest gear by 1' for cool-down.

Swim

• 1h 10m
• 3500.00 meters
• -----

WU: 200 swim, kick, pull
MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free)
CD: 400 easy pull