300 FR easy practice breathing both sides, r10s
2 x 100 Float Kick Drill, r10s
4 x 500 FR maintain same Z3 pace for all four (PADS #3), r30s
C/D: 300 easy CHOICE
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
Field test to set your training zones for the bike.
Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.
Your training zones may change over time.
Z2. Include 15 min Z3 after the halfway point.
300 easy CHOICE
4 x 50 FR (fast Z5, easy Z1), r15s
2 x 100 FR start easy and build to Z4, r20s
100 FR easy Z1, r60s
1 x 1000 FR time trial - as fast as you can but pace yourself, r60s
See "Swimming Field Test" at http://www.enduranceworks.net/resources/ to calculate your swim training zones.
C/D: 200 easy CHOICE
W/U 10' to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm) mixed in.
Z2. Include 3 x 12' Z3 (with 4 x 1' standing mixed in each interval).
Practice nutrition and hydration as if in a race.
Make a note of what you eat and drink during your ride.
Z2 off the bike (within 5 minutes of finishing ride) and build up to Z3.
Warm up 10' easy with 6 x 20" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.
Z2 with 3 x 6' Z3 mixed in. Run on softer surfaces (e.g. dirt, grass, etc.) if possible.
Practice nutrition and hydration. Make a note of what you eat and drink during your run.