Swim

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

Run

• 30m
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Run 30' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

Swim

• 1h 00m
• 3200.00 yards
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WU: 300 swim easy. 6 x 50 done as 25 scull and 25 distance per stroke.
MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses:
4 x 500 (40”) at aerobic effort (well below T-pace).
8 x 50 kick (15”) moderate effort.
CD: 200 easy swim

Bike

• 2h 00m
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Breakthrough: Warm up 30 minutes. Then ride 1.5 hours steady at 1/2 IM (ZONE 2/3) pace.

Run

• 1h 00m
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RUN BRICK:
Run 60' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
Run after bike....very easy

Strength

• 40m

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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Run

• 1h 35m
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Run 95' on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.

Bike

• 1h 00m
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Swim

• 1h 00m
• 2800.00 yards
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Breakthrough: Warm up: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.

MS: Then 5x400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.

Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts.

CD: Then swim easy, 100 cool down.

Bike

• 1h 00m
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Run

• 40m
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BRICK:
2 x 20' runs - one before the bike, one after the bike. Keep the pace pretty easy, focus on form and turnover. The last 3' of each run, increase intensity to a little under LT.