Swim

• 17m
• 1100.00 yards
• -----

Warmup: 150 yards

Pace: 02m 01s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:13m /800 yards

Set #1 13m Endurance
Pace: 02m - 01m 46s /100 yards
Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving. Try to gradually eliminate the "active recovery" sets. An active recovery stroke is one that you can do easily (back, side).

Cooldown: 150 yards

Pace: - 02m 01s /100 yards
Freestyle at recovery pace

Run

• 20m
• -----
• -----

20 min jog Zone 1

Swim

• 20m
• -----
• -----

Open water swim, preferably at the race site. Look for anything on the horizon that you can spot off of. Throw in few short sprints with full recovery. Just stay loose.

Bike

• 20m
• -----
• -----

Warm up for 10', make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.