Swim

• 45m
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• -----

Speed day
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

Bike

• 2h 00m
• -----
• -----

120 minutes, hills. Find some hills if possible
Complete stretch of legs and lower back afterwards.

Swim

• 45m
• -----
• -----

wu: 500
main: 15 x 100, RPE 4-5, concentrate on smooth and efficient rather than all-out speed
cd: 500

Run

• 45m
• -----
• -----

Very easy run today, constant at RPE 2-3.

Swim

• 1h 00m
• -----
• -----

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…

Long day
wu: 200 continuous
main: 1 x 2500 at RPE 4 (alternate 1 x 1700)
cd: 4 x 50, each slower than last

Bike

• 1h 30m
• -----
• -----

90 minues easy spinning of RPE 3.

Run

• 1h 30m
• -----
• -----

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.

Run

• 1h 00m
• -----
• -----

60 minute recovery…RPE 3-5.

Bike

• 2h 40m
• -----
• -----

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.