Bike

• 1h 00m
• 18.00 miles
• -----

Start out at a very easy gearing, over 20' gradually increase the resistance to 75% of Threshold (Zone 4/5a). Spin at 75-85% of Threshold for the next 20'. Then gradually work back to 75% of Threshold or less over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.

Swim

• 1h 00m
• 2600.00 yards
• -----

4x200 no warm up on 45" rest. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest. 100 cd.

Bike

• 2h 00m
• 35.00 miles
• -----

Easy spin for 2:00 in small chain ring.

Run

• 45m
• 5.00 miles
• -----

Run on a flat course or treadmill.
WU: 15'
MS: 15' @ Zone 2
CD: 15'

Bike

• 1h 20m
• 25.00 miles
• -----

WU: 10'
MS: 10' hard (95% of LT), 2' easy (zone 2). Do this 5x.
CD: 10'

Swim

• 35m
• 1800.00 yards
• -----

WU: 300 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.
8 x 100 (10”) moderate.
4 x 50 kick (20”) moderate.
CD: 200 easy alternating 50 pull, 50 swim.

Bike

• 30m
• 8.00 miles
• -----

Easy spin for 30' in small chain ring.
Later in the day - to help the legs recover from the run.

Run

• 1h 55m
• -----
• -----

Breakthrough
WU: Long warm up of 20'.
MS: Cruise intervals. On a moderate hill (about 4-6% grade) run 6 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form! After last hill, run 10' on a flat stretch at Z3, and then a nice easy cool down.
CD: 20-25'

Bike

• 4h 30m
• 75.00 miles
• -----

4:30 hour ride in the hills (If possible). If not in a hilly area, then switch into the big ring and push a lower cadence (65-75) for a time during the ride. Try to get the feeling of riding hilly terrain. Let terrain and strength/endurance dictate pace and effort levels on hills.

Practice steady hydration and nutrition throughout, keep stopping to a minimum (bathroom & food refills only).

Make this hilly, but spin up the hills. Keep HR down, high RPMS, and just work on smooth pedaling.

Swim

• 1h 00m
• 3000.00 yards
• -----

WU: 300 warm up, then swim 8 x 50 on 20" rest.
MS: 100/200/300/400/500/500 all with 10-20” rest. Last 500 should be ~3-5” faster per 100, than goal IM Pace.
*For example, if the goal is 1:00 swim at IM - that would be 1:25/per 100/yd pace. So, the goal in the last 500 of this 2k set would be under 6:50 or 1:20-1:23 pace per 100yd.
CD: Get a nice easy 300 cool down.

Bike

• 30m
• 8.00 miles
• -----

Easy spin for 30' in small chain ring.

Run

• 1h 00m
• 7.00 miles
• -----

Run 60' on a flat to rolling course or treadmill.
WU: Keep HR in Zone 1-2 for the first 15' which is a warm-up.
MS: Next 30' is 10 x (1' hard - 5K pace, 2' easy - marathon pace).
CD: Return to Zone 1-2 for last 15'. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.