- Time: 30m
- This bike workout will be a trainer workout at the gym. For the first 10 minutes, put your bike in an easy gear maintaining a 90-95 cadence. This will loosen your legs up from the swim and warm them up. The last 20 minutes you can increase the resistance to a normal workout.
- Time: 12m
- Distance: 400.00 yards
- Swim 400 continuous. The first 300 will be at a pace you can sustain without problem while the last 100 will be at a faster pace. Try to make your last 25 as fast as you can while still maintaining good form.
- This workout will be followed by a bike trainer workout at your gym. Try to make the transition as quick as possible.
- Time: 16m
- 7' walking for a warmup followed by
- 16' continuous running
- Then 7' walking for a cooldown.
- SportTime
- Walking14m
- Time: 30m
- This bike workout will be a trainer workout at the gym. For the first 10 minutes, put your bike in an easy gear maintaining a 90-95 cadence. This will loosen your legs up from the swim and warm them up. The last 20 minutes you can increase the resistance to a normal workout.
- Time: 12m
- Distance: 400.00 yards
- Swim 400 continuous. The first 300 will be at a pace you can sustain without problem while the last 100 will be at a faster pace. Try to make your last 25 as fast as you can while still maintaining good form.
- This workout will be followed by a bike trainer workout at your gym. Try to make the transition as quick as possible.
- Time: 16m
- 7' walking for a warmup followed by
- 16' continuous running
- Then 7' walking for a cooldown.
- SportTime
- Walking14m
Day 120
Day 121
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 122
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 123
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 124
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 125
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 126
![](/img/tot02.png)
BIKE
Comments and Definitions
Off day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
The next two weeks before race week you will be working on transitions and brick workouts to better prepare you. Since your schedule will be a little different this week, today is an off day.