Swim

• 48m 03s
• 2450.00 yards
• 01m 57s /100 yards

Long Day
WU: 4x150 swim, kick, pull, swim
Main: 1650 Ladder - 275, 250, 225 to 25
CD: 200 easy

Bike

• 1h 00m
• 13.00 miles
• -----

1 hour with some climbing or low cadence work if you're on the trainer. RPE 3-4 on the flats and allow yourself some out of the saddle work of RPE
7-8 on the hills.

Swim

• 40m
• 1450.00 yards
• -----

Speed day
wu: 400 continuous. last 50 in each 100 is kick
main: 9 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last

Run

• 1h 30m
• 9.00 miles
• -----

Swim

• 1h 30m
• 3450.00 yards
• -----

Race-specific
wu: 4 x 75, last 25 in each is backstroke.
main: 4 x 750, all at RPE 4-5
cd: 3 x 50 easy (swim, kick, swim)

Bike

• 1h 00m
• 13.00 miles
• -----

60 minutes easy alternating every 10 minutes from big ring to small.

Run

• 30m
• 3.00 miles
• -----

30 minutes easy running.

Swim

• 50m
• 2550.00 yards
• 01m 57s /100 yards

Long
wu: 300 swim, 300 kick
main: 1x1750 (alt 1x1000)
cd: 4x50, each slower than last

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.