• Week 1
    Print Week

    • Day 48

    BIKE
    • Time: 3h 30m
    • Race simulation - start out easy and at the start of hour 3 you should be in high Zone 2, the last 30' are Zone 3.
    Comments and Definitions

    T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.

    SWIM
    • Time: 45m
    • Distance: 2200.00 yards
    • OPTIONAL SWIM:
    • WU: 400 swim
    • MS:
    • 10x50, goal is T-Pace - do these on 10" rest.
    • 10x50, goal is T-Pace -3 seconds, rest is 15".
    • 10x50, Sprint 25, easy 25 - 15" rest.
    • CD: 300 easy.