Bike Base
Endurance
55
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals for the first 10'. Then you are going to put the bike in a bigger gear or resistance mode and spin at a lower, harder cadence - do this 2 x 15' - you can recover for 5' between 10' hard efforts. Once you have finished that, go back to spinning easier. Keep HR in Zone 1-2.

Period AA
Sets 2-3
Reps 25-30
Speed Slow
Recovery 1-1.5'
AND Core #1, 2, and 3
Time 75min

Run Base
Strength
25
Run 25' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

Swim TT
Assess Fitness
45
1400
WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
MS: 500 yd TT (time trial) for time.
CD: 300

Bike Base
Endurance
20
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. Keep HR in Zone 1-2.

Period AA
Sets 2-3
Reps 25-30
Speed Slow
Recovery 1-1.5'
AND Core #1, 2, and 3
Time 75min

Run Base
Endurance
20
Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient.

Easy swim
Recovery
30
900
Nice, easy swim. 300 yard swim, rest 2 minutes, 300 yard swim, rest 2 minutes, 300 yard swim. Swim easy and focus on form.

Recovery
Very Easy
30
Easy spin for in small chain ring.