Bike

• 1h 00m
• -----
• -----

Recovery
Very Easy
60
Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

Bike

• 3h 30m
• -----
• -----

Raise Bike LT - KEY WORKOUT
Strength
210
Long easy ride. During the ride - 3x30' at Zone 3. Recovery is 10' easy spinning. I want you to simulate race effort during the 30' blocks. You must end with a hard 30' effort and go right into the BRICK.

Run

• 20m
• -----
• -----

Run Brick
Strength
20
Run 20' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done.

Run

• 1h 20m
• -----
• -----

Run Base - KEY WORKOUT
Strength
80
Run 80' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

Swim

• 1h 05m
• 3600.00 yards
• -----

Speed/Endurance - KEY WORKOUT
65
3600
WU:
500
3x100 on 20" rest - build each 25 to go faster.
3x100 on 25" rest.
MS:
5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
200 easy
6x100 w/paddles on 20" rest. Make each one faster again with #6 being faster then #3.
CD: 200

Bike

• 45m
• -----
• -----

Recovery
Very Easy
45
Easy spin for 45' in small chain ring.

Run

• 31m
• -----
• -----

Run Speed
Speed/Efficiency
31

WU: 10'
MS: 4x2 minute sprint, with 2' recovery.
CD: 5'
Stretch when done and add in Core 1, 2 or 3.

Swim

• 1h 05m
• 3250.00 yards
• -----

Speed - KEY WORKOUT
Speed/Endurance
65
3250
WU: 400
MS:
6x75 on 20" rest - moderate pace.
12x100 on 10" rest.
200 easy.
8x100 on 30" rest. The 100 is swum as follows:
- 1st 25 is drill.
- 2nd 25 is kick (no board).
- 3rd 25 is swim.
- 4th 25 is sprint.
CD: 200

Bike

• 45m
• -----
• -----

Bike Strength
Strength
45
45' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

Run

• 30m
• -----
• -----

Strength/Pacing
Endurance
30
Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done.