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:
T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100.
RUN
Time: 40m
Distance: 5.00 miles
BRICK:
2 x 20' runs - one before the bike, one after the bike. Keep the pace pretty easy, focus on form and turnover. The last 3' of each run, increase intensity to a little under LT.
SWIM
Time: 1h 00m
Distance: 2800.00 yards
Breakthrough:
WU: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.
MS: 5 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.
Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts.
DEFINITIONS: T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100.