• Week 1
    Print Week

    • Day 22

    RUN
    • Time: 40m
    • RPE 2-3 with strides as last week.
    Comments and Definitions

    Last week of Prep period!

    SWIM
    • Time: 40m
    • Distance: 2500.00 yards
    • wu: 200swim, 200kick, 200pull, 200swim
    • main: 1 x 1500, RPE 4 (alternate 1 x 1000)
    • cd: 4 x 50, each slower than last.

    Day 23

    BIKE
    • Time: 1h 00m
    • Try to find some hills to play on today - keeping seated throughout.
    RUN
    • Time: 30m
    • Easy pace, RPE 4

    Day 24

    SWIM
    • Time: 30m
    • Distance: 1650.00 yards
    • wu: 4 x 75, last 25 in each is backstroke.
    • main: 3 x 400, 1 is RPE 3, 2 is RPE 4, 3 is RPE 5
    • cd: 150 easy

    Day 25

    RUN
    • Time: 1h 15m
    • Long run, first 45 minutes at RPE 2-3. Last 30 minutes at RPE 4. Stretch well!

    Day 26

    BIKE
    • Time: 45m
    • Low effort. Try to get this in right after swim workout. Take in fluids within 10 minutes to see how sensitive your stomach is to intake after swim effort--note this for starting flud intake on race days!
    SWIM
    • Time: 30m
    • Distance: 1350.00 yards
    • wu: 400 continuous. last 50 in each 100 is kick
    • main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
    • cd: 6 x 25, each slower than last

    Day 27

    BIKE
      SWIM
        RUN

          Day 28

          BIKE
          • Time: 1h 30m
          • This same long bike route as Week 20 should now begin to feel a bit easier compared to starting 4 weeks ago. Enjoy it because next week, we're upping the time!