Swim

• 45m
• 1600.00 yards
• -----

Speed
WU: 300 & 6x50 on 10" rest.
MS: 8x100 on 20" rest.
CD: 200.

Strength

• 20m

Core #2 - 2x
Speed Slow
Recovery 1-1.5'

Bike

• 40m
• -----
• -----

Big Gear
Power
WU: 5'
MS: 10x1' sprints - start standing and then sit, with 2' recovery.
CD: 5'

Run

• 15m
• -----
• -----

Endurance
Run 15' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim

• 30m
• 1900.00 yards
• -----

Speed
WU: 300 & 8x50 on 10" rest.
MS: 10x100 on 20" rest.
CD: 200

Strength

• 20m

Core #2 - 2x
Speed Slow
Recovery 1-1.5

Bike

• 45m
• -----
• -----

Endurance
45' ride on a flat course. Keep HR in Zone 1-2.

Run

• 15m
• -----
• -----

Speed/Efficiency
15' run with 4x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Bike

• 20m
• -----
• -----

Pre Race Prep
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.

Run

• 20m
• -----
• -----

Pre Race Prep
Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.

Swim

• 20m
• 1200.00 yards
• -----

Speed
WU: 300 & 6x50 on 10" rest.
MS: 4x100 on 20" rest.
CD: 200