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.

** IDK, just went out and rode, mostly easy...

1 hour at high Z2/Z3 then right into the run.

RUN BRICK After bike:
WU: 10'
MS: Then 2x20' at Zone 2 - mid to high Z2 - 5' easy in between.
Then 2x10 at Zone 3 - 5' easy in between again. Then 5' at Zone 4
CDE: 10' cool down.

Hell Yeah! Great workout!

1) 20:00 min; 2.15 miles; 35 gain; 9:18 pace; 157 AvgHR
2) 20:00 min; 2.21 miles; 23 gain; 9:21 pace; 158 AvgHR
3) 10:00 min; 1.19 miles; 32 gain; 8:26 pace; 166 AvgHR
4) 10:00 min; 1.21 miles; 27 gain; 8:19 pace; 165 AvgHR
5) 05:00 min; 0.68 miles; 25 gain; 7:23 pace; 170 AvgHR (up hill)

Run 10' warm up to your favorite 2-3' minute hill. Workout is 8x2' hard - should be at LT at around 2' then jog down easy. Its ok to walk a little bit to get your breath back. Cool down is 5' easy.

WU: 300 swim & then 300 drills.
MS: 8x100 @75% effort. Rest is 20".
Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
Next set is 400 pull with paddles.
CD: 200

** no paddles, 200y with knee float then 600y easy practicing sighting.

WU: 10'
MS: 6' hard (at LT), 2' easy (zone 2). Do this 7x
CD: 10'

Screw it - Spin Class!!

Brick: Start just under race tempo and build every 5 minutes
CD: 5 min decreasing slowly

Legs

1.5 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.
**Stationary bike

1.2 mile swim in pool - 37 minutes.
50y right arm drill
50y left arm drill
50y breast stroke
50y easy free

Legs