- Time: 1h 00m
- 1 hour with some climbing or low cadence work if you're on the trainer. RPE 3-4 on the flats and allow yourself some out of the saddle work of RPE
- 7-8 on the hills.
- Time: 30m
- Speed day
- wu: 400 continuous. last 50 in each 100 is kick
- main: 9 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
- cd: 6 x 25, each slower than last
- Time: 30m
- Speed day
- wu: 200 swim, 200kick, 200pull
- main: 16 x 50, descend 1-4, 5-8, 9-12, 13-16
- cd: 200 easy
- Time: 30m
- 30 minutes with strides. RPE 3.
- Time: 45m
- Long day
- wu: 300 swim, 300 kick
- main: 1 x 1750, RPE 4 (alternate 1 x 1000)
- cd: 4 x 50, each slower than last
- Time: 1h 00m
- 60 minutes easy alternating every 10 minutes from big ring to small.
- Time: 30m
- 30 minutes easy running.
- Time: 30m
- 30 minutes nonstop at RPE 5. This should be a hard effort but only hard enough where you can maintain the pace for the whole 30 minutes.
- Time: 1h 15m
- Race-specific
- wu: 4 x 75, last 25 in each is backstroke.
- main: 4 x 750, all at RPE 4-5
- cd: 3 x 50 easy (swim, kick, swim)
Day 57
Day 58
BIKE
SWIM
Day 59
SWIM
Day 60
RUN
SWIM
Day 61
BIKE
SWIM
RUN
Day 62
BIKE
Comments and Definitions
Reverse tri order, back to back if you can schedule it…
RUN
SWIM
Day 63
SWIM
Week Goals Here in Base 2 we will have "theme" weeks where a single sport will be focused on. Now in Week 12 we're focusing on the swim with reduced time spend on the roads. Tip: If you find yourself travelling, check out the Swimmer's Guide Online at:wwww.swimmersguide.com to find a pool almost anywhere in the civilized world.