Run

• 25m
• -----
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Run Base
Endurance
25
Run 25' 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.

Swim

• 45m
• 2000.00 yards
• -----

Pacing
LT
45
2,000
WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace - 5". Your rest is 15".
CD: 300 easy.

Strength

• 45m

Leg Press, Bent-arm pull down and Seated Rows
Sets: 1-3
Reps 40-60
Speed: Moderate
Recovery 1-2'

Step Ups, Squats (2 leg)
Sets: 2-3
Reps: 15-20
Speed: Slow
Recovery: 1-1.5'

AND Core #1, 2, and 3

Bike

• 45m
• -----
• -----

Recovery
Very Easy
45
Easy spin for 45' in small chain ring or middle chainring if you have a triple cranks (3 gears up front). Zone 1 only.

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, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.

Bike

• 1h 20m
• -----
• -----

Bike Base
Endurance
80
80' ride on a flat to gently rolling course. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).

Swim

• 1h 00m
• 2900.00 yards
• -----

Swim Form - KEY WORKOUT
Form
60
2,900
WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim 15 x 100 on :20 rest.
#1-5 - focus on your CATCH.
#6-10 focus on your PULL.
#11-15 focus on your FINISH.
Now swim another 6x50 swim golf and see if there is a difference in strokes or time.
Last set is 4 x 50 kick (20" rest between) moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Strength

• 45m

Leg Press, Bent-arm pull down and Seated Rows
Sets: 1-3
Reps 40-60
Speed: Moderate
Recovery 1-2'

Step Ups, Squats (2 leg)
Sets: 2-3
Reps: 15-20
Speed: Slow
Recovery: 1-1.5'

AND Core #1, 2, and 3

Run

• 1h 10m
• -----
• -----

Run Base - KEY WORKOUT
Endurance
70
Run 40' 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.

Swim

• 40m
• 1800.00 yards
• -----

Swim Variable
Easy/Speed
40
1800
WU: 300 IM
MS:
3 x 100 free broken down into 25 slow, 25 moderate, 25 mod-hard, 25 sprint.
3 x 100 back (slow, moderate, mod-hard, sprint).
3 x 100 breast (slow, moderate, mod-hard, sprint).
3 x 100 kickboard (slow, moderate, mod-hard, sprints).
*10 second break between every interval.
CD: 300

Bike

• 2h 00m
• -----
• -----

Bike Strength - KEY WORKOUT
Strength
120
120' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

Run

• 20m
• -----
• -----

Run Brick
Strength
20
Warm up easy 5 minutes. Run 10' on a flat course or treadmill after bike workout. 5 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.