- Time: 1h 00m
- Recovery
- Very Easy
- 60
- Easy spin for 60' in small chain ring (or middle ring if you have a triple crankset.) Zone 1 to upper 2 only.
- Time: 15m
- Run Base
- Endurance
- 15
- Run 15' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, hands, and high knees. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 20m
- Endurance
- Form
- 80
- WU: 10 min Z1 spin.
- MS: Z2 aero position, 80 + rpms. Keep hips from wobbling and bike from leaving a straight line down the road. Push/pull gears all around the pedal stroke.
- CD: 10'
- Time: 1h 30m
- Distance: 4000.00 yards
- Pacing
- Endurance
- 90
- 4000
- WU: 200-easy. 4 x 50 moderate free w/15 sec. rest between.
- MS: 30 x 100 steady-cruise Ironman pace, w/15 sec. rest.
- 300 kick
- CD: 300 easy
- Time: 1h 00m
- Run Base - KEY WORKOUT
- Endurance
- 60
- Run 60' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 30m
- Recovery
- Very Easy
- 30
- Easy spin for 30' in small chain ring (or middle ring if you have a triple crankset.) Zone 1 to upper 2 only.
- Time: 50m
- Run Base
- Endurance
- 50
- Run 50' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Distance: 3100.00 yards
- Swim Endurance
- Form
- 60
- 3,100
- WU: 300 yds of different strokes.
- MS:
- 5x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45".
- 10x 100 on 20" rest. 25 hard, 75 cruise.
- CD: 300
- Time: 30m
- Run Base
- Endurance
- 30
- Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 15m
- Distance: 4500.00 yards
- Swim Endurance - KEY WORKOUT
- Form
- 75
- 4500
- WU: 500 alternate stroke warmup.
- MS:
- 5 x 100 kick w/15 sec. rest between.
- 10 x 200 free with 20 seconds rest between at Z1-Z2 effort level.
- 5 x 100 kick w/15 sec. rest between.
- 5 x 100 free all out with 30 sec. rest.
- CD: 500 alternate stroke cooldown.
- Time: 6h 00m
- Mountain Ride - KEY WORKOUT
- Strength Endurance
- 360
- 6 hour ride in the hills (or mtns if you have them). Let terrain and strength/endurance dictate pace and effort levels on hills. Practice steady hydration and nutrition throughout, keep stopping to a minimum (bathroom & food refills only).
- Time: 35m
- Run Brick
- Strength
- 35
- Warm up easy 10 minutes. Run 15' on a flat course or treadmill after bike workout. 10 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
Day 113
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 114
![](/img/tot02.png)
BIKE
Comments and Definitions
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
![](/img/tot01.png)
SWIM
Day 115
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 116
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 117
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 118
![](/img/tot03.png)
RUN
Comments and Definitions
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
![](/img/tot01.png)
SWIM
Day 119
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN