- Time: 30m
- Bike Base
- Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
- Time: 45m
- Raise LT
- Race Specific
- 10 minute warm-up, start out slowly and build to Zone 2, after 7 minutes do 4x30 second accelerations building each repeat faster. Take at least 1:00 between each to recover and prepare yourself for the next acceleration.
- Main set is 3 x 5 minutes at LT:
- #1 should have you ending your 5 minutes at just about mid-Zone 3.
- #2 should see you finishing right at Zone 4a.
- #3 should have you finishing right at Z5. Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.
- After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Distance: 2900.00 yards
- Swim Form
- WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
- MS: Swim 15 x 100 on :20 rest.
- #1-5 - focus on your CATCH.
- #6-10 focus on your PULL.
- #11-15 focus on your FINISH.
- Now swim another 6x50 swim golf and see if there is a difference in strokes or time. Last set is 4 x 50 kick (20") moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 35m
- Big Gear
- WU: 5'
- MS: 4x30" sprint - with 1' recovery, then 4x1' sprints - standing 2' recovery and then 4x30" sprint again with 1' recovery.
- CD: 5'
- Time: 1h 15m
- Run Base
- Run 1:15 hours on a flat to rolling course. Keep HR in Zone 1-2 for :45. The last 30' are at race pace. Think about form and running pretty. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Distance: 2600.00 yards
- Race Start Speed
- 4x200 no warm up on 0:30 rest
- 500 at race pace.
- Rest 1' then 6x200 at race pace with 0:30 rest.
- CD: 100
- Time: 6h 30m
- Bike Base
- Bike 6 hours as follows:
- 30' easy to warm up.
- Miles 0-40 - are just easy top of Z1
- Miles 40-80 are Z2 (mid Z2 is perfect).
- Miles 80 to the 100+ are top of Z2 - stay on the aero bars and drink/eat race day nutrition. It's going to take some focus to hold the effort.
- Time: 45m
- Race Day Specific BRICK
- Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 25-35 minutes.
- Time: 1h 50m
- Distance: 4700.00 yards
- Swim Endurance
- IM Starts/Endurance
- WU: 400 non-free warm up. 6 x 50 kickboard 10" rest.
- 5 x 100 free IM mass start sprint 10" rest between.
- 5 x 100 pull easy, 10" rest between
- 500 straight swim freestyle.
- 10 x 50 mass start sprint 10" rest between,
- 5 x 100 pull easy 10" rest between.
- 1,000 straight pull
- 500 cooldown swim/kick (on back) alternate by 100's.
- Off Day!
Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke. 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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.