- 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
- Run Base
- Endurance
- 75
- 15' Zone 1
- 30' Zone 2
- 15' Zone 3
- 15' Z2 - very easy
- Time: 1h 10m
- Distance: 2900.00 yards
- Swim Endurance
- Endurance
- 70
- 2900
- WU: 300
- MS:
- 4x200 pull with 30" rest.
- 8x100 with 15" rest.
- 200 kick.
- 6x100 on 10" rest.
- CD: 200
- Time: 30m
- Recovery
- Very Easy
- 30
- Easy spin for 30 minutes in small chain ring.
- Time: 50m
- Raise LT
- Race Specific
- 50
- WU: 10'
- MS: 4x5' at LT w/3' recovery.
- CD: 10'
- Time: 1h 00m
- Distance: 2900.00 yards
- Swim Endurance
- Endurance
- 60
- 2900
- WU: 300 Free & 3x100 on 20" rest. 200 Technique (drill)
- MS:
- 3x100 15" rest.
- 200 Kick
- 3x100 10" rest
- 200 Pull
- 3x100 5" rest
- 200 Easy.
- Then Sprint 16x25 FAST! 30" rest.
- CD: 200
- Time: 3h 30m
- Bike Base
- Endurance
- 210
- First 30' Z1
- Then 2 hours on the aero bars, Z2.
- Last hour is 5x10' Z3, with 2' recovery.
- GO right into the brick.
- Time: 10m
- Run Brick
- Strength
- 10
- Run 10' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 30m
- Distance: 5000.00 yards
- Endurance
- 90
- 5000
- WU: 600
- MS:
- 9 * 200 3:10 descend 1-3, 4-6, 7-9
- 8 * 50 kick 1:10
- 9 * 100 1:35 descend 1-3, 4-6, 7-9
- 100 loosen
- 400 pull w/paddles
- 8 * 75 ez/fast 1:40
- CD: 200
- Time: 25m
- Speed
- Strength
- 25
- 10' Zone 1
- 5' Zone 2
- 5' Zone 3
- 5' Z1 - very easy
Day 64
Day 65
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 66
Day 67
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 68
Off Day!
Day 69
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 70