Run

• 1h 15m
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Run Base
Endurance
75
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.

Swim

• 50m
• 1500.00 yards
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Swim Endurance
Endurance
50
1500
WU: 6 x 50 free/back alternate by each 50. 5" rest between each.

Main set: 100/200/300/200/100 free, 10" rest between each, at Olympic Distance pace. 6 x 50 free/back alternate cooldown, with 5" rest between each 50.

Bike

• 1h 10m
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Bike Base
Endurance
70
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Bike

• 45m
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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
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Run Base
Endurance
30
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.

Run

• 1h 05m
• -----
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Strength
800s
65
WU: 10'
MS: You are going to run 6x 800 at a Z3 effort-with the active rest (easy jogging) being the same time as it took you to run the 800. For example if it takes you 3:45 to run the 800, then 3:45 is your recovery time.
CD: 10'

Bike

• 45m
• -----
• -----

Bike Base
Endurance
45
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Swim

• 1h 05m
• 3150.00 yards
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Speed
Speed/Endurance
65
3150
WU: 400
MS:
6x50 builds (each one gets faster) on 30" rest. Then 4x(4x100)
- #1 RI = 20"
- #2 RI = 15"
- #3 RI = 10"
- #4 RI = 5"
Swim 200 ez.
Then swim 6x75 on 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens, the last 50 is sprint.
CD: 200

Strength

• 1h 15m

Period PE
Sets 2-3
Reps 8-15
Speed Fast
Recovery 3-5
AND Core #1, 2, and 3
AND Personal Weakeness (stretch)

Time 75

Run

• 30m
• -----
• -----

Run Base
Endurance
30
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.

Bike

• 1h 20m
• -----
• -----

Bike ME
Muscular Endurance
80
WU: 15' warm up - nice smooth spinning.
MS: Then shift into the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x10 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
CD: 10'

Swim

• 1h 00m
• 3200.00 yards
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Swim Endurance
Endurance
60
3200
WU: 300 & then 3x 100 choice (free or non free).
MS:
4x200 pull with 30" rest
8x100 with 15" rest
200 kick
6x100 on 10" rest
CD: 200

Strength

• 1h 15m

Period PE
Sets 2-3
Reps 8-15
Speed Fast
Recovery 3-5
AND Core #1, 2, and 3
AND Personal Weakeness (stretch)

Time 75