Swim

• 1h 42m
• 4450.00 yards
• -----

Warmup: 450 yards

Pace: 02m 46s /100 yards +
Freestyle at recovery pace

Main Set:1h 27m /3750 yards

Set #1 400 yards
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 2700 yards
Endurance
Intervals: 6x450' on 35' rest
Pace: 02m 48s - 02m 29s /100 yards


Set #3 600 yards
Endurance
Intervals: 4x150' on 10' rest
Pace: 02m 48s - 02m 29s /100 yards


Set #4 50 yards
Endurance
Pace: 02m 48s - 02m 29s /100 yards
Freestyle at Endurance pace.

Cooldown: 250 yards

Pace: - 02m 46s /100 yards
Freestyle at recovery pace

Run

• 2h 10m
• 13.00 miles
• -----

Warmup: 10 minutes /1.00 miles

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

Main Set:2h 00m /12.00 miles

Set #1 2h 00m 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

• 2h 15m
• 33.90 miles
• -----

Brick: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 run brick. Practice nutrition.

Run

• 1h 31m
• 9.10 miles
• -----

Brick:Off the bike, start out easy - get your bearings and pick up the pace gradually. Try to maintain an even pace, don't worry about speed.

Swim

• 1h 01m
• 2700.00 yards
• -----

Warmup: 450 yards

Pace: 02m 46s /100 yards +
Freestyle at recovery pace

Main Set:46m /2000 yards

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

Set #2 1400 yards
MaxO2
Intervals: 7x200' on 90' rest
Pace: 02m 15s - 02m 07s /100 yards


Set #3 200 yards
Threshold
Pace: 02m 28s - 02m 16s /100 yards


Cooldown: 250 yards

Pace: - 02m 46s /100 yards
Freestyle at recovery pace

Bike

• 6h 27m
• 96.80 miles
• -----

Warmup: 10 minutes /2.50 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:6h 07m /91.80 miles

Set #1 6h 07m / 91.77 miles
Endurance
HR Zone: 1-2 RPE: 5-6


Cooldown: 10 minutes /2.50 miles

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

Run

• 52m
• 5.20 miles
• -----

Warmup: 10 minutes /1.00 miles

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

Main Set:32m /3.20 miles

Set #1 14m / 1.35 miles
Speed/Efficiency
Intervals: 9x0.5' 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 18m / 1.83 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 /1.00 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.

Run

• 1h 41m
• 10.10 miles
• -----

Warmup: 10 minutes /1.00 miles

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

Main Set:1h 21m /8.10 miles

Set #1 1h 21m / 8.08 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 /1.00 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

• 1h 26m
• 3750.00 yards
• -----

Warmup: 450 yards

Pace: 02m 46s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:1h 11m /3050 yards

Set #1 1h 11m Endurance
Pace: 02m 48s - 02m 29s /100 yards
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: 250 yards

Pace: - 02m 46s /100 yards
Freestyle at recovery pace

Bike

• 1h 26m
• 21.50 miles
• -----

Warmup: 10 minutes /2.50 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:1h 06m /16.50 miles

Set #1 11m / 2.75 miles
High RPM Spinning
Intervals: 1x6' on 5' rest
3' at 100RPM, 2' at 110 RPM, 1' at 120 RPM

Set #2 55m / 13.75 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 /2.50 miles

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