Run

• 1h 15m
• 8.00 miles
• -----

WU: Run 10' warm up to your favorite 2-3' minute hill.
MS: Workout is 10x3' hard - should be at LT at around 2' and hold until you hit 3' then jog down easy for 3' between sets. Its ok to walk a little bit to get your breath back.
CD: Cool down is 5' easy.

Swim

• 1h 10m
• 3200.00 yards
• -----

WU: 300 free
MS: 12x25 on 10" rest
400 easy
4x100 on 10"
Next Set: 4x100 RI (rest interval): 20"
2x200 RI: 30"
8x50 RI: 20"
400 easy.
CD: 200 easy

Bike

• 1h 00m
• 18.00 miles
• -----

Start out at a very easy gearing, over 20' gradually increase the resistance to Zone 2 - hold that for 20' - then gradually work back to Zone 1 over the last 20' minutes. Purpose is to loosen legs after long or hard run from day before.

Run

• 1h 00m
• 7.00 miles
• -----

Run 60' on a flat course or treadmill. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

Swim

• 1h 00m
• 2350.00 yards
• -----

WU: Build effort on each rep. 100 swim, 50 kick, 100 swim, 50 kick, 100 swim.
MS: Each numbered set is done non-stop as a 200.
- #1—100 easy, 50 mod, 50 fast (10”)
- #2—50 easy, 100 mod, 50 fast (20”)
- #3—50 easy, 50 mod, 100 fast (30”)
- #4—100 fast, 50 easy, 50 mod (20”)
- #5—50 fast, 100 easy, 50 mod (10”)
- #6—50 fast, 50 easy, 100 mod. (60”)
Repeat #1, 2, 3.
CD: 150 easy with drills.

Swim

• 1h 35m
• 5000.00 yards
• -----

WU: 1k warm up as 500 swim, then 500 as 25 swim/100 drill/50 swim
MS: 8x (400 at T-Pace, 100 ez)
CD: WHIRLPOOL 10'

Bike

• 1h 00m
• 18.00 miles
• -----

1 hour at Zone 1 - recovery!

Run

• 1h 45m
• 8.00 miles
• -----

After bike:
WU 10'
MS: Then 2x20' at Zone 2 - mid to high Z2 - 5' easy in between sets.
Then 2x10' at Zone 3 - 5' easy in between sets again.
Then 5' at Zone 4
CD: 10' cool down

Bike

• 1h 00m
• 18.00 miles
• -----

Start out at a very easy gearing, over 20' gradually increase the resistance to Zone 2 - hold that for 20' - then gradually work back to Zone 1 over the last 20' minutes. Purpose is to loosen legs after long or hard run from day before.