Run Base
Endurance
20
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.

Form
30
1500
WU: 300 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. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Bike Base
Endurance
45
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Form Swim
Recovery
30
1800
WU: 600
MS: 600 pull w/paddles. 12x50 on 20" rest. Swim easy and focus on form. Do the 50s as bi-lateral breathing if this is a weakness.

Strength
Race Specific Prep
60
After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. Go right into the run brick.

Strength
Race Day Specific
30
Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 10-12 minutes.

Bike Base
Endurance
30
Easy spin for 30 minutes in the small chain ring. No HRM, but keep the effort very easy.

Period PE
Sets 2-3
Reps 8-15
Speed Fast
Recovery 3-5
AND Core #1, 2, and 3
AND Personal Weakeness (stretch)

Time 75

Raise LT
Race Specific
60
10 minute warm-up, start out slowly and build to Zone 2, after 7 minutes do 4x30 second accelerations building each repeat faster. Take at least 1:00 between each to recover and prepare yourself for the next acceleration.

Main set is 3 x 5 minutes at LT, #1 should have you ending your 5 minutes at just about mid-Zone 3. #2 should see you finishing right at Zone 4a. #3 should have you finishing right at Z5. Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.

After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes. Stretch when done and add in Core 1, 2 or 3.

Pacing
Assess Fitness
60
3300
WU: 500 warm up. 8 x 50 on 15 sec rest.

MS: 1500 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.

CD: 200 - Your TT time for the 1,500 is divided by 15 , to get your avg. pace. This pace is now known as your T-Pace.

Big Gear
Power
80
WU: 15'
MS: 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. Start out sitting and pedal very hard getting up to race speed, once you hit 30', STAND UP and REALLY push hard on the sprint for another 30'. This will hurt. A lot. It's supposed too!
CD: 15'

Period PE
Sets 2-3
Reps 8-15
Speed Fast
Recovery 3-5
AND Core #1, 2, and 3
AND Personal Weakeness (stretch)

Time 75