Warmup: 10 minutes /0.90 miles

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

Main Set:1h 48m /10.20 miles

Set #1 1h 48m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Warmup: 10 minutes /2.70 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 28m /23.40 miles

Set #1 40m / 10.67 miles
Tempo Ride
Intervals: 1x40' on 0' rest
HR Zone: 3 RPE: 5-6
Do the tempo interval in Zone 3.

Set #2 48m / 12.72 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 /2.70 miles

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

Brick:Warmup for 5-10 minutes then gradually increase effort. Finish with race pace effort for at least 20 minutes. Practice nutrition.

Brick: Run-Bike-Run. Split the run in half and do one before the bike and and after. First run is RPE 3, second will build up to race intensity. Focus on transitions.

Warmup: 500 yards

Pace: 02m 26s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:08m /450 yards

Set #1 08m Endurance
Pace: 02m 25s - 02m 08s /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: 250 yards

Pace: - 02m 26s /100 yards
Freestyle at recovery pace

Main Set:54m /5.00 miles

Set #1 54m Endurance
HR Zone: 1-2 RPE: 5-6

Warmup: 500 yards

Pace: 02m 26s /100 yards +
Freestyle at recovery pace

Main Set:14m /750 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 #2 150 yards
Endurance
Intervals: 2x75' on 5' rest
Pace: 02m 25s - 02m 08s /100 yards


Set #3 200 yards
Endurance
Pace: 02m 25s - 02m 08s /100 yards
Freestyle at Endurance pace.

Cooldown: 250 yards

Pace: - 02m 26s /100 yards
Freestyle at recovery pace