- Time: 1h 00m
- Try to find some hills to play on today - keeping seated throughout.
- Time: 30m
- Easy pace, RPE 4
- Time: 30m
- Distance: 1650.00 yards
- wu: 4 x 75, last 25 in each is backstroke.
- main: 3 x 400, 1 is RPE 3, 2 is RPE 4, 3 is RPE 5
- cd: 150 easy
- Time: 1h 15m
- Long run, first 45 minutes at RPE 2-3. Last 30 minutes at RPE 4. Stretch well!
- Time: 45m
- Low effort. Try to get this in right after swim workout. Take in fluids within 10 minutes to see how sensitive your stomach is to intake after swim effort--note this for starting flud intake on race days!
- Time: 30m
- Distance: 1350.00 yards
- wu: 400 continuous. last 50 in each 100 is kick
- main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
- cd: 6 x 25, each slower than last
- Time: 1h 30m
- This same long bike route as Week 20 should now begin to feel a bit easier compared to starting 4 weeks ago. Enjoy it because next week, we're upping the time!
Day 22
Day 23
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 24
![](/img/tot01.png)
SWIM
Day 25
![](/img/tot03.png)
RUN
Day 26
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
Day 27
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 28
![](/img/tot02.png)
BIKE
Last week of Prep period!