wu: 250 alternating each 50 swim and kick
main: 400, 4 x 100, 300, 3 x 100, 200, 2x100
long intervals are RPE 4, 100s are at RPE 7-8 alternate, remove 1st 400)
cd: 3 x 75, each slower than last
120 minutes, hills. Find some hills if possible
Complete stretch of legs and lower back afterwards.
main: 15 x 100, RPE 4-5, concentrate on smooth and efficient rather than all-out speed
Very easy run today, constant at RPE 2-3.
This swim should be the next workout you do after yesterday's swim. Since it's low impact, I like to do these sessions back to back to help keep technique fresh…
wu: 200 continuous
main: 1 x 2500 at RPE 4 (alternate 1 x 1700)
cd: 4 x 50, each slower than last
90 minues easy spinning of RPE 3.
60 minutes with strides every 10 minutes. Finish run then add 5 more 20second strides back to back before stretching. Remember, strides should be easy speed effort. Stop if your legs are feeling exhausted.
60 minute recovery…RPE 3-5.
Try to get this ride a couple hours after breakfast in the morning. Figure out what feels good for pre-ride nutrition and hydration. Make notes in your log to refer back to later when preparing for race morning.
80minutes out-80 minutes back. Try to ride each leg in approximtelky the same time. Keep any pacing issues in mind for what will happen race day.