Run

• 1h 30m
• 10.60 miles
• -----

Warmup: 10 minutes /1.20 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:1h 10m /8.20 miles

Set #1 1h 10m / 8.25 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /1.20 miles

HR Zone: 1 RPE: 3-4
Cooldown at a slow and easy pace. A good cooldown is very important to bring your heart-rate down before stopping completely and to prevent stiffness. You can also add some walking to the end of your cooldown.

Swim

• 43m
• 2624.67 yards
• -----

Warmup: 550 meters

Pace: 02m 13s /100 meters +
Freestyle at recovery pace

Main Set:28m /1550 meters

Set #1 400 meters
Drills
2x(50 Drill: Closed Fist , 50 Freestyle)
4x50 Drill: Swim Golf with 20sec rest. Rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).

Set #2 1000 meters
Endurance
Intervals: 4x250' on 20' rest
Pace: 02m 12s - 01m 57s /100 meters


Set #3 100 meters
Endurance
Intervals: 2x50' on 5' rest
Pace: 02m 12s - 01m 57s /100 meters


Set #4 50 meters
Endurance
Pace: 02m 12s - 01m 57s /100 meters
Freestyle at Endurance pace.

Cooldown: 300 meters

Pace: - 02m 13s /100 meters
Freestyle at recovery pace

Bike

• 57m
• 19.00 miles
• -----

Warmup: 10 minutes /3.30 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:37m /12.40 miles

Set #1 37m / 12.38 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /3.30 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Run

• 38m
• 4.40 miles
• -----

Warmup: 10 minutes /1.20 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:28m /3.20 miles

Set #1 09m / 1.06 miles
Speed/Efficiency
Intervals: 6x0.5' on 1' rest
Strides/Cadence: These are short interval repeats at a 5K pace with recovery in-between. Try to focus on getting 45 left footstrikes per minute or 90 combined

Set #2 19m / 2.18 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Swim

• 21m
• 1148.29 yards
• -----

Warmup: 550 meters

Pace: 02m 13s /100 meters +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:06m /350 meters

Set #1 06m Endurance
Pace: 02m 12s - 01m 57s /100 meters
Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving. Try to gradually eliminate the "active recovery" sets. An active recovery stroke is one that you can do easily (back, side).

Cooldown: 150 meters

Pace: - 02m 13s /100 meters
Freestyle at recovery pace

Strength

Swim

• 16m
• 1038.93 yards
• -----

Warmup: 150 meters

Pace: 02m 13s /100 meters +
Freestyle at recovery pace

Main Set:12m /650 meters

Set #1 400 meters
Drills
2x(50 Drill: Catch-up, 50 Freestyle),
2X(50 Drill: Finger Tip Drag, 50 Freestyle)

Set #2 150 meters
Endurance
Intervals: 2x75' on 5' rest
Pace: 02m 12s - 01m 57s /100 meters


Set #3 100 meters
Threshold
Pace: 01m 56s - 01m 47s /100 meters


Cooldown: 150 meters

Pace: - 02m 13s /100 meters
Freestyle at recovery pace

Bike

• 38m
• 12.60 miles
• -----

Warmup: 10 minutes /3.30 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:18m /6.00 miles

Set #1 11m / 3.67 miles
Isolated Leg Training
Intervals: 1x6' on 5' rest
Alternate 1' with one leg off the pedals, and up on a chair. Alternate legs fo the total number of intervals. Work this up to 95-100RPM, and focus on eliminating the dead spot at top of stroke by pushing toes forward in shoes at top. You may start out being able to only hold 75-80 RPM but over time your cadence will increase

Set #2 07m / 2.36 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /3.30 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Run

• 1h 15m
• 8.90 miles
• -----

Warmup: 10 minutes /1.20 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:1h 05m /7.70 miles

Set #1 1h 05m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Bike

• 1h 35m
• 31.70 miles
• -----

Brick:Warmup for 5-10 minutes then gradually increase effort. Finish with race pace effort for at least 20 minutes. Practice nutrition.

Run

• 56m
• 6.70 miles
• -----

Brick: Run-Bike-Run. Split the run in half and do one before the bike and and after. First run is RPE 3, second will build up to race intensity. Focus on transitions.