Swim #1

• 40m
• 1600.00 yards
• -----

Speed Day
wu: 200 swim, 200 kick, 200 pull
main: 16x50, descend each set of 4
cd: 200 easy

Swim #2

• 30m
• 1200.00 yards
• 02m 30s /100 yards

30 minutes nonstop at RPE 5. This should be a hard effort but only hard enough where you can maintain the pace for the whole 30 minutes.

Bike

• 1h 15m
• 15.00 miles
• -----

Mostly even paced ride. Do some 60 second accelarations (same as running strides) every 8 minutes, settle back into RPE 3 otherwise.

Run

• 1h 40m
• 10.00 miles
• -----

Long run include some hills, RPE 3. (at least 90 min.)

Swim

• 30m
• 1350.00 yards
• -----

wu: 100swim, 100 pull, 100 kick, 100 swim
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 3 x 50, each slower than last

Bike

• 1h 15m
• 15.00 miles
• -----

wu: 10 minutes RPE 3
main: 4x (12t, 3r) 12t at RPE 5, 3r at RPE 2
cd: 5 minutes easy spin RPE 2

Run

• 30m
• 3.00 miles
• -----

RPE 3

Swim

• 1h 00m
• 2400.00 yards
• 02m 30s /100 yards

Race-specific
2 x 1200 steady at RPE 4

Run

• 30m
• 3.00 miles
• -----

Easy

Run

• 1h 00m
• 6.00 miles
• -----

Easy run.