• Week 1
    Print Week

    • Day 92

    SWIM
    • Time: 1h 30m
    • Long day
    • wu: 200swim, 200kick, 200pull, 200swim
    • main: 1900 ladder. Do a set of 300, then 275, 250, etc…until 25
    • 10 x 100 (descend 1-5, 6-10)
    • cd: 4 x 50, each slower than last
    Comments and Definitions

    Approaching peak hours! You are now turning into an endurance beast. Allow yourself a little grin of accomplishment while thinking back at all the work you've put in over the past few months. Now, get back in the pool, we've got work to do... Key sessions this week are a long swim on Monday and bike on Sunday

    Day 93

    BIKE
    • Time: 1h 00m
    • 60 outside or on trainer. RPE 3. Again, practice food and hydration timing that you plan to use during race.
    Comments and Definitions

    Swim/Bike session together. The goal is to swim fairly hard then an easy cruise on the bike while practicing transition. Lake swim is best but you can setup a transition area in your trunk and run out of the pool just as easily. Just like race day, remember to buckle your helmet before doing anything else--no finish times if you get DQ'd.

    RUN
    • Time: 45m
    • 45minutes at RPE 2. Do in morning or late, but not within several hours of swim/bike work.
    SWIM
    • Time: 30m
    • Continuous 30 minutes at RPE 4, open water if possible.

    Day 94

    RUN
    • Time: 1h 15m
    • 75 minutes wth strides at RPE 3-4

    Day 95

    BIKE
    • Time: 1h 30m
    • 90 minutes spinning at RPE 3.

    Day 96

    RUN
    • Time: 2h 30m
    • 150 minutes tempo
    • wu: 15 minutes RPE 3
    • main: 2 hours at RPE 4-5
    • cd: 15 minutes at RPE 3
    SWIM
    • Time: 1h 00m
    • Race-specific
    • wu: 6 x 75, last 25 in each is backstroke.
    • main: 3 x 700, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
    • cd: 150 easy

    Day 97

    Day 98

    BIKE
    • Time: 5h 00m
    • 5 hours at RPE 3-4
    RUN
    • Time: 20m
    • 20minutes at RPE 3