• Week 1
    Print Week

    • Day 57

    SWIM
    • Time: 1h 20m
    • Long swim
    • wu: 4 x 250 (4 x swim, kick, pull, swim)
    • main: 1950 ladder: start with 300, then 275,250, 225, ….until 25.
    • Cd: 200 easy
    Comments and Definitions

    Here in Base 2 we will have "theme" weeks where a single sport will be focused. Now in Week 12 we're focusing on the swim with reduced time spend on the roads. If swimming is a weakness for you, consider hiring a local coach for a video and feedback session. Tip: If you find yourself travelling, check out the Swimmer's Guide Online at: www.swimmersguide.com to find a pool almost anywhere in the civilized world.

    Day 58

    BIKE
    • Time: 1h 30m
    • 1.5 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
    SWIM
    • Time: 30m
    • Speed day
    • wu: 400 continuous. last 50 in each 100 is kick
    • main: 10 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
    • cd: 4 x 25, each slower than last

    Day 59

    SWIM
    • Time: 45m
    • speed day
    • wu: 200 swim, 200kick, 200pull, 200 swim
    • main: 16 x 100, descend 1-4, 5-8, 9-12, 13-16
    • cd: 2 x 50 easy

    Day 60

    RUN
    • Time: 30m
    • 30 minutes with strides. RPE 3.
    SWIM
    • Time: 1h 15m
    • 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

    Day 61

    Day 62

    BIKE
    • Time: 1h 30m
    • 90 minutes easy alternating every 10 minutes from big ring to small.
    Comments and Definitions

    Reverse tri order, back to back if you can schedule it…

    RUN
    • Time: 1h 00m
    • 60 minutes easy running.
    SWIM
    • 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.

    Day 63

    SWIM
    • Time: 2h 00m
    • Long day, shorten the reps on the main set if you need to...
    • wu: 4 x 75, last 25 in each is backstroke.
    • main: 4 x 1000, each 1000 as (1 x 750, 5 x 50), rest 2:00 after each
    • cd: 2 x 50 easy (swim, kick, swim)