Run

• 30m
• -----
• -----

Run Base
Endurance
30
Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.

Bike

• 20m
• -----
• -----

Pre Race Prep
IM Prep
20
Warm up for 10', make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.

Swim #1

• 30m
• 1000.00 meters
• -----

Open Water
30
1000
Open Water swim, start easy, practicing heads up navigation, and after a warm up, sprint hard on and off (use full recovery between sprints). Sprints should be about 20 seconds each 4-5 reps. Try to use navigation of "heads up" swimming to site your land.

Swim #2

• 30m
• 750.00 meters
• -----

Open Water
30
750
Open Water swim, start easy, practicing heads up navigation, and after a warm up, swim race tempo on/off as needed, but don't overdo it. Try to use navigation of "heads up" swimming to site your landmark on the horizon during sprints to swim a clean, straight line.

Run

• 15m
• -----
• -----

Run Base
Endurance
15
Run 15' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, hands, and high knees. Stretch when done and add in Core 1, 2 or 3.

Bike

• 15m
• -----
• -----

Bike, if available, 15 min. easy spin, check gears.

Run

• 15m
• -----
• -----

15 min jog Zone 1. All sports to be done by noon.

Swim

• 15m
• -----
• -----

Precompetition day SWIM:
15 min. easy freestyle/back/breast mix, check out swim line you'll take on race day, check out sun position & landmarks to use for sighting.