Perfect for the first time or second time IM athlete looking to have a good race with 12-20 hours per week of training.
6 x 100 done as 25 kick, 25 R arm, 25 L arm, 25 swim.
8 x 100 (20”) moderate, alternating 100 paddles and 100 fins.
300 kick moderate.
CD: 200 easy swim.
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax.
Can you ride to track?
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
FORM sprints. Warm-up & then do 6-8 x 8-12 second sprints. Slight downhill or with tailwind. Emphasize FORM--not power. 3-5 minute recoveries after each form sprint.
Pre-race brick. Bike about 30 minutes + run about 15 minutes. On the race course, if possible. Include 3-4 short, race efforts on each. Note landmarks. Afterwards, tighten all bolts on your bike.