Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the run brick.
Comments and Definitions
DEFINITIONS:
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
'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.
Descend - The last set is faster than the first. Example: 800 swim, descend on 400, rest 30" MEANS swim 400, then make the last 400 faster. 30 seconds rest in between.
RUN
Time: 25m
Distance: 3.00 miles
BRICK: Run 25' 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.
SWIM
Time: 1h 00m
Distance: 3200.00 yards
WU: 400 swim, 300 kick, 200 pull, 100 non-free. MS: 4x( 200 steady on 3:30 then 4x50 on 1:00)
DEFINITIONS: Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. '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. Descend - The last set is faster than the first. Example: 800 swim, descend on 400, rest 30" MEANS swim 400, then make the last 400 faster. 30 seconds rest in between.