Bike

• 1h 00m
• -----
• -----

Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.

Run

• 1h 12m
• 9.00 miles
• 08m /Mi

SpeedworkDist: 9 Mi, incWarm; 5x1600 in 6:22w/800 jogs; Cool

Run

• 1h 20m 36s
• 10.00 miles
• 08m 03s /Mi

Easy Run

Swim

• 45m
• 2300.00 meters
• -----

WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
CD: 200 easy alternating 50 pull, 50 swim.

Bike

• 1h 10m
• -----
• -----

WU: 10'
MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x.
CD: 10

Run

• 2h 08m 57s
• 16.00 miles
• 08m 03s /Mi

Long Run

Swim

• 1h 00m
• 3350.00 meters
• -----

WU: 400
MS: 4x300 w/:30 rest
Idea here: 1st swim moderate straight
2nd even split 150’s
3rd descend 100’s
4th descend 75’s
*2nd should be faster than the first and 3rd fast than 2nd and so on…
100 loosen ( easy)
10x25 kick 0:10 RI
600 pull w/ paddles
8x75 on evens (2,4 etc) middle 25 is fast and on the odds 1st and last 25 fast - rest is 15"
CD: 200 Warm down

Bike

• 2h 00m
• -----
• -----

2 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

Run

• 1h 12m 32s
• 9.00 miles
• 08m 03s /Mi

Easy Run

Bike

• 1h 30m
• -----
• -----

1.5hr ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Z2 HR.

Strength

• 45m

Leg Press, Bent-arm pull down and Seated Rows
Sets: 1-3
Reps 40-60
Speed: Moderate
Recovery 1-2'

Step Ups, Squats (2 leg)
Sets: 2-3
Reps: 15-20
Speed: Slow
Recovery: 1-1.5'

AND Core #1, 2, and 3

Run

• 1h 20m 30s
• 10.00 miles
• 08m 03s /Mi

Easy Run

Swim

• 1h 15m
• 4000.00 meters
• -----

WU: 400 swim
MS: 5x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 non-free)
CD: 100 ez non-free

Run

• 1h 12m
• 9.00 miles
• 08m /Mi

Tempo RunDist: 9 Mi, incWarm; 6 Mi @ 6:54; Cool

Swim

• 45m
• 2000.00 meters
• -----

BT: WU (200-500) as you would before a race. Then swim a 1000m/yd time trial all out. Record TT time.
CD - 500

Strength

• 45m

Leg Press, Bent-arm pull down and Seated Rows
Sets: 1-3
Reps 40-60
Speed: Moderate
Recovery 1-2'

Step Ups, Squats (2 leg)
Sets: 2-3
Reps: 15-20
Speed: Slow
Recovery: 1-1.5'

AND Core #1, 2, and 3