Swim

• 33m
• 1850.00 yards
• -----

Warmup: 550 yards

Pace: 02m 13s /100 yards +
Freestyle at recovery pace

Main Set:18m /1000 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 #2 600 yards
Threshold
Intervals: 4x150' on 20' rest
Pace: 01m 56s - 01m 47s /100 yards


Cooldown: 300 yards

Pace: - 02m 13s /100 yards
Freestyle at recovery pace

Run

• 51m
• 5.80 miles
• -----

Warmup: 10 minutes /1.10 miles

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

Main Set:41m /4.70 miles

Set #1 18m / 2.06 miles
Pacing
Intervals: 6x2' on 1' rest
Run these intervals at your 10k pace.

Set #2 23m / 2.67 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.

Bike

• 42m
• 12.70 miles
• -----

Warmup: 10 minutes /3.00 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:22m /6.70 miles

Set #1 11m / 3.30 miles
High RPM Spinning
Intervals: 1x6' on 5' rest
3' at 100RPM, 2' at 110 RPM, 1' at 120 RPM

Set #2 11m / 3.39 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 /3.00 miles

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

Swim

• 26m
• 1500.00 yards
• -----

Warmup: 550 yards

Pace: 02m 13s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:11m /650 yards

Set #1 11m Endurance
Pace: 02m 12s - 01m 57s /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: 300 yards

Pace: - 02m 13s /100 yards
Freestyle at recovery pace

Run

• 1h 04m
• 7.30 miles
• -----

Warmup: 10 minutes /1.10 miles

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

Main Set:54m /6.20 miles

Set #1 54m 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 25m
• 25.40 miles
• -----

Warmup: 10 minutes /3.00 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:1h 05m /19.40 miles

Set #1 1h 05m / 19.37 miles
Endurance
HR Zone: 1-2 RPE: 5-6


Cooldown: 10 minutes /3.00 miles

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