Race simulation - start with a 20' warmup very easy. Then you are going to bike 40' at IM Pace (mid Z2) and 20' at 1/2 IM pace (high Z2)- and you are going to do this twice. Once again 40/20 - 2x. Go right into 2nd brick.
Comments and Definitions
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
*This workout can be pushed back to two weeks out if you are not comfortable with doing it 7 days out. I've had many people do this workout a week out from their A race with a great result. They key is to keep the intensity in the specified zones - really, it's 40' of Zone 3 work, and another 10-12' of Zone 4 running. Not a lot in the way of intensity, but I do see where the volume might make you hesitant to try the workout. Like I said, try it two weeks out - the whole idea is to understand pacing and get the idea of how easy you should ride the bike in order to dial up the run every few miles.
RUN
Time: 1h 20m
Strength
Race Day Specific
Run 9k in Zone 1-2 before the ride. AFTER the ride you are going to run 9k at 3 different paces. 3k fast/3k faster/3k fastest! Let's see you crank it up!
SWIM
Time: 50m
Distance: 2150.00 yards
Speed
50
2150
WU: 300
MS: 3x - 50, 100, 200, 100, 50 - all at Race Pace. (50 Z2 + 15" rest on all) - then 5x50 kick (swim 25, kick 25) on 15" rest.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. *This workout can be pushed back to two weeks out if you are not comfortable with doing it 7 days out. I've had many people do this workout a week out from their A race with a great result. They key is to keep the intensity in the specified zones - really, it's 40' of Zone 3 work, and another 10-12' of Zone 4 running. Not a lot in the way of intensity, but I do see where the volume might make you hesitant to try the workout. Like I said, try it two weeks out - the whole idea is to understand pacing and get the idea of how easy you should ride the bike in order to dial up the run every few miles.