Warmup: 10 minutes /1.10 miles
HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.
Main Set:40m /4.30 miles
Set #1 40m / 4.34 miles
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.
Warmup: 150 yards
Pace: 02m 13s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.
Main Set:15m /850 yards
Set #1 15m Endurance
Pace: 02m 12s - 01m 57s /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: 150 yards
Pace: - 02m 13s /100 yards
Freestyle at recovery pace
20 min jog Zone 1
Open water swim, preferably at the race site. Look for anything on the horizon that you can spot off of. Throw in few short sprints with full recovery. Just stay loose.
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.
On trainer if necessary. Ride in 2 gears lower than normal. Keep cadence at 75 and UNDER. Keep good form and work on bottom of stroke.
Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
WU: 300 swim & then 300 drills.
8x100 @75% effort. Rest is 20".
Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
Next set is 400 pull with paddles.
(*) B.P.A. = Best Possible Average, this will be one benchmark set that you can do once every three weeks. The idea is to record the 8, 100's and average them. Keep the record and you should be slightly faster the next time.