• Week 1
    Print Week

    • Day 92

    SWIM
    • Time: 1h 00m
    • Long swim
    • wu: 4 x 150 swim, kick, pull, swim
    • main: 1900 ladder: start with 300, then 275, 250, ...until 25.
    • Cd: 200 easy
    Comments and Definitions

    The next 4 weeks we will be going back to a base period. Each week will focus on a specific discipline. This week we're in the pool 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.

    Day 93

    BIKE
    • Time: 1h 00m
    • 1 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
    SWIM
    • Time: 30m
    • Speed day
    • wu: 400 continuous. last 50 in each 100 is kick
    • main: 9 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
    • cd: 6 x 25, each slower than last

    Day 94

    SWIM
    • Time: 30m
    • Speed day
    • wu: 200 swim, 200kick, 200pull
    • main: 16 x 50, descend 1-4, 5-8, 9-12, 13-16
    • cd: 200 easy

    Day 95

    RUN
    • Time: 30m
    • 30 minutes with strides. RPE 3.
    SWIM
    • Time: 45m
    • 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

    Day 96

    Day 97

    BIKE
    • Time: 1h 00m
    • 60 minutes easy alternating every 10 minutes from big ring to small.
    Comments and Definitions

    Reverse tri order, back to back if you can schedule it...

    RUN
    • Time: 30m
    • 30 minutes easy running.
    SWIM
    • 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.

    Day 98

    SWIM
    • Time: 1h 15m
    • Long!
    • wu: 4 x 75, last 25 in each is backstroke.
    • main: 4 x 750, all at RPE 3
    • cd: 3 x 50 easy (swim, kick, swim)