- Time: 45m
- 45minutes at RPE 4 followed by run.
- Time: 30m
- 30 minute recovery run at RPE 2-3.
- Time: 45m
- Long day
- wu: 200swim, 200kick, 200swim
- main: 2 x 750, RPE 3 , even pace on both
- cd: 4 x 50, each slower than last
- Time: 3h 00m
- 3 hr. long bike. Include some hills but don't kill yourself. That will happen tomorrow...
- Time: 1h 30m
- 1.5 hours at RPE 3-4.
- Time: 20m
- 20 minute recovery run at RPE 2-3.
- Time: 15m
- 15 minutes with first 400m at RPE 7, settle into RPE 3-4 afterwards.
- Time: 1h 15m
- Long day
- wu: 200swim, 200kick, 200pull, 200swim
- main: 1900 ladder. Do a set of 300, then 275, 250 etc…until 25. Start at RPE 3 and build speed on each one until the end.
- cd: 4 x 50, each slower than last
Day 64
Day 65
![](/img/tot02.png)
BIKE
Comments and Definitions
Brick Stretch well afterwards...
![](/img/tot03.png)
RUN
Day 66
Day 67
![](/img/tot01.png)
SWIM
Day 68
![](/img/tot02.png)
BIKE
Day 69
![](/img/tot02.png)
BIKE
Comments and Definitions
All 3 events back to back today as race prep, but only the swim is higher effort--the bike and run are both at RPE3. Try to start this session a couple hours after breakfast--just as race prep. If warm enough, use actual clothes and equipment you intend to race with. You'll get strange looks if you're wearing a wetsuit in the pool, but just remember to look strange with confidence!
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 70
![](/img/tot01.png)
SWIM
This week we extend your existing endurance base and include multiple disciplines in a single workout.