Swim

• 16m
• 1150.00 yards
• -----

Warmup: 150 yards

Pace: 01m 47s /100 yards +
Freestyle at recovery pace

Main Set:12m /850 yards

Set #1 400 yards
Drills
2x(50 Drill: Closed Fist , 50 Freestyle)
4x50 Drill: Swim Golf with 20sec rest. Rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).

Set #2 400 yards
Endurance
Intervals: 4x100' on 10' rest
Pace: 01m 46s - 01m 35s /100 yards


Set #3 50 yards
Endurance
Pace: 01m 46s - 01m 35s /100 yards
Freestyle at Endurance pace.

Cooldown: 150 yards

Pace: - 01m 47s /100 yards
Freestyle at recovery pace

Bike

• 36m
• 12.00 miles
• -----

Warmup: 10 minutes /3.30 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:16m /5.40 miles

Set #1 11m / 3.67 miles
Isolated Leg Training
Intervals: 1x6' on 5' rest
Alternate 1' with one leg off the pedals, and up on a chair. Alternate legs fo the total number of intervals. Work this up to 95-100RPM, and focus on eliminating the dead spot at top of stroke by pushing toes forward in shoes at top. You may start out being able to only hold 75-80 RPM but over time your cadence will increase

Set #2 05m / 1.69 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /3.30 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Run

• 31m
• 3.70 miles
• -----

Warmup: 10 minutes /1.20 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:21m /2.50 miles

Set #1 21m / 2.47 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Swim

• 13m
• 900.00 yards
• -----

Warmup: 150 yards

Pace: 01m 47s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:09m /600 yards

Set #1 09m Endurance
Pace: 01m 46s - 01m 35s /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: - 01m 47s /100 yards
Freestyle at recovery pace

Bike

• 48m
• 16.00 miles
• -----

Brick: Warmup, then ride a rolling course. Sprint the uphills and go into your race pace effort on the flat sections. Go right into the run off the bike.

Run

• 23m
• 2.80 miles
• -----

Brick:Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10 minutes you should be at race pace - remember to hydrate and run even paced. Run at race pace for at least 10-12 minutes.

Run

• 39m
• 4.60 miles
• -----

Warmup: 10 minutes /1.20 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:29m /3.40 miles

Set #1 29m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Bike

• 1h 00m
• 20.00 miles
• -----

Warmup: 10 minutes /3.30 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:40m /13.40 miles

Set #1 40m / 13.38 miles
Endurance
HR Zone: 1-2 RPE: 5-6


Cooldown: 10 minutes /3.30 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown