MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x.
Run 60' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
WU as you would before a race (200-500).
MS: Then swim a 1000m/yd time trial all out. Record TT time.
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 a moderate effort using the same stroke count in WU set. 12 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
CD: 200 easy alternating 50 pull, 50 swim.
*Note, these are two separate runs:
1 - Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 for the first 15' which is a warm-up.
Next 30' is 15 x (1' hard - 5K pace, 1' easy - marathon pace).
Return to Zone 1-2 for last 15'. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
2 - 40' 2nd run of the day, very easy!
Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
1.5 ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Z2 HR.
Run 10' warm up to your favorite 2-3' minute hill. Workout is 8x2' hard - should be at LT at around 2' then jog down easy. Its ok to walk a little bit to get your breath back. Cool down is 5' easy.