Welcome to the next 8 weeks of training. The goal is to deliver specific trainings for race days, for persons that have been training regularly.
Please read the Instructions Manual that I wrote for you and surf the TP Help assistance, to check if your doubts have a solution online. Anyway, I'm glad to help you by email or scheduling a Webinar during weekdays.
If you are new to Training Peaks, I recommend the following strategy:
1. Dedicate some minutes to explore the computer and phone APPs.
2. Synchronize your watch.
3. Make some quick tests like uploading/deleting/moving an activity. Learn how to pair and unpair activities.
4. Don't get collapsed if too many things are new, like everything, it has a process, but in the end is a super simple APP once you control it. Just move on and focus on your trainings, all the info is stored automatically and you'll have time to check it later.
Do you want your personal calendar to be considered and a coach analyzing your daily trainings? Maybe you prefer a custom plan! If that's the case, contact me for a plan migration.
200m Warm up
10x100m M R/20'' + 200 easy
6x25m All out R/1' + 300 easy
E: Easy M: Medium H: Hard
R/20'' : Rest 20''
After the swim, 30min easy run
Could be done at road. 1h with 3x5min close to threshold HR (around 95% THR)
For bike trainings, better use the reference threshold than maximum HR, although the training zones are calculated from %MAX.
500 WUP strokes (25 back/breast/free...)
5x[1x100 H + 1x200 E r/10''] R/20''
WUP: Warm up
r: rest from reps.
R: rest from sets.
WUP around 10/15min
1) 10x(60/30'') Fartlek, H to L.
2) Active 10min M.