- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats3815
- BACKBent-Arm Pulldown3815
- LEGSLeg Press3815
- BACKSeated row3815
- LEGSLeg Extensions3815
- LEGSHamstring curl3815
- CORECore #1100
- Time: 55m
- Raise LT
- Race Specific
- 55
- WU: 10'
- MS: 6x5' at LT w/1' recovery.
- CD: 10'
- Time: 1h 05m
- Distance: 3150.00 yards
- Pacing
- Speed/Endurance
- 65
- 3150
- WU: 400
- MS:
- 6x50 builds (each one gets faster) on 30" rest.
- 4x(4x100):
- #1 RI = 20"
- #2 RI = 15"
- #3 RI = 10"
- #4 RI = 5"
- Swim 200 ez.
- Then swim 6x75 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens, the last 50 is sprint.
- CD: 200
- Time: 1h 10m
- Raise Bike LT
- LT
- 70
- WU: 10'
- MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x.
- CD: 10'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- LEGS3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 50m
- Distance: 1850.00 yards
- Speed
- 50
- 1850
- WU: 300
- MS:
- 12x50 (mix strokes on odd #, even # are free) on 20" rest. Then 6x125 (50 Z4, 25 Z2, build 25, 25 Z2) - this teaches you to mix speeds - in case you need to catch a pack in front of you during a race.
- CD: 200
- Time: 1h 30m
- Strength
- Race Specific Prep
- 90
- After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. Go right into the run brick
- Time: 45m
- Strength
- Race Day Specific
- 45
- Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 25-35 minutes.
- Time: 1h 00m
- Distance: 2600.00 yards
- Form Swim
- Race Start Speed
- 60
- 2600
- 4x200 no warm up on 3:30. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest. 100 cd.
Day 57
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 58
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 59
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 60
![](/img/tot03.png)
RUN
Comments and Definitions
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
![](/img/tot01.png)
SWIM
Day 61
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 62
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 63
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN