- 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
- 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
- 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
- Time: 30m
- 30 minutes with strides. RPE 3.
- 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
- Time: 1h 30m
- 90 minutes easy alternating every 10 minutes from big ring to small.
- Time: 1h 00m
- 60 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: 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)
Day 57
Day 58
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BIKE
![](/img/tot01.png)
SWIM
Day 59
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SWIM
Day 60
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 61
Day 62
![](/img/tot02.png)
BIKE
Comments and Definitions
Reverse tri order, back to back if you can schedule it…
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 63
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SWIM
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.