Bike

• 2h 30m
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See run brick above first!
Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.

Run

• 1h 40m
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BRICK
WU: Run 9k warm up BEFORE bike
MS: AFTER bike, run the same 9k: 3k moderate effort, 3k hard effort, and then 3k very hard effort.
CD: At least 10' of walking easy.

Swim

• 45m
• 3000.00 meters
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WU: 300 warm up and swim 8 x 50 on 20" rest.
MS: 100/200/300/400/500/500 all with 10-20” rest. Last 500 should be ~3-5” faster per 100, than goal 1/2IM Pace.

For example, if the goal is 0:30 swim at 1/2IM - that would be 1:25/per 100/yd pace. So, the goal in the last 500 of this 2k set would be under 6:50 or 1:20-1:23 pace.

CD: Get a nice easy 300 cool down.

Swim

• 45m
• 1500.00 meters
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WU: 500
MS: 500 pull, 10x50 fast on 20" rest

Bike

• 1h 30m
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WU: 15'
MS: Easy spin for 90' in small chain ring. For the next hour every 3' - spin up to 100 RPMS.
CD: Take the last 15' as cool down.

Swim

• 1h 00m
• 2600.00 meters
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MS: 4x200 no warm up on 45" rest.
Then 500 at race pace. Rest 1'
Then 6x200 at race pace with 30" rest.
CD: 100

Strength

• 45m

Sets: 2-3
Reps: 8-15
Speed: Fast
Recovery: 3'-5'
ALSO: Core #1, 2, and 3
Stretch in between sets as well.

Bike

• 1h 00m
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WU: 15'
MS: 8x (2' Z4, then 20" sprint - rest is 1')
CD: 15'

Run

• 1h 00m
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Breakthrough: Heart rate in zone 1-4 on hilly course. A few seconds with heart rate in zone 5 is OK. Don't force heart rate up--allow it to rise with hills.

Swim

• 45m
• 2200.00 meters
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WU: 400 swim then 6x50 on 15" rest.
MS: 12x100 @T-pace + 3". Your rest is 15".
CD: 300 easy.