Bike

• 1h 00m
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Recovery
Very Easy
60
Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled. Zone 1 only.

Run

• 20m
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• -----

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.

Swim

• 1h 15m
• 4000.00 yards
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Swim Endurance - KEY WORKOUT
Endurance
75
4000
WU: 400 non-free.

MS: 700/600/500/400/300/200/100 freestyle at T-pace with 100 backstroke or kickboard recovery between each freestyle set.

CD: 200 non-freestyle or kicking mix.

Bike

• 1h 00m
• -----
• -----

Recovery
Very Easy
60
Easy spin for 60' in small chain ring (or middle ring if you have a triple crankset.) Zone 1 to upper 2 only.

Run

• 15m
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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

• 1h 20m
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• -----

Endurance
Form
80
WU: 10 min Z1 spin.
MS: Z2 aero position, 80 + rpms. Keep hips from wobbling and bike from leaving a straight line down the road. Push/pull gears all around the pedal stroke.
CD: 10'

Swim

• 1h 30m
• 4000.00 yards
• -----

Pacing
Endurance
90
4000
WU: 200-easy. 4 x 50 moderate free w/15 sec. rest between.
MS: 30 x 100 steady-cruise Ironman pace, w/15 sec. rest.
300 kick
CD: 300 easy

Run

• 1h 00m
• -----
• -----

Run Base - KEY WORKOUT
Endurance
60
Run 60' 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. Stretch when done and add in Core 1, 2 or 3.

Strength

• 45m

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 75

Bike

• 30m
• -----
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Recovery
Very Easy
30
Easy spin for 30' in small chain ring (or middle ring if you have a triple crankset.) Zone 1 to upper 2 only.

Run

• 50m
• -----
• -----

Run Base
Endurance
50
Run 50' 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. Stretch when done and add in Core 1, 2 or 3.

Swim

• 1h 00m
• 3100.00 yards
• -----

Swim Endurance
Form
60
3,100
WU: 300 yds of different strokes.
MS:
5x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45".
10x 100 on 20" rest. 25 hard, 75 cruise.

CD: 300

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.

Swim

• 1h 15m
• 4500.00 yards
• -----

Swim Endurance - KEY WORKOUT
Form
75
4500
WU: 500 alternate stroke warmup.
MS:
5 x 100 kick w/15 sec. rest between.
10 x 200 free with 20 seconds rest between at Z1-Z2 effort level.
5 x 100 kick w/15 sec. rest between.
5 x 100 free all out with 30 sec. rest.
CD: 500 alternate stroke cooldown.