Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the run brick.
Comments and Definitions
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) Kickboard Kick or Kick on Back with hands over head, fingers locked.
RUN
Time: 1h 00m
RUN BRICK - right after bike
Breakthrough: Negative splits. On an out-and-back course go out the first half in heart rate 1-2 zones. Turn around and come back in heart rate 3-4 zones. Relax!
Easy out/fast back! Bring some water with you and maybe a gel or two!
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) Kickboard Kick or Kick on Back with hands over head, fingers locked.