Strength Maintenance: Warm-up 5-10 minutes. Then do 2 sets of Strength Maintenance (SM) weight lifting. First set is light (12 reps with 15 repetition-max "RM" load). Second set is heavy (3-6 reps with 6RM load). Cool down 5-10 minutes spinning on a stationary bike in easy gear or resistance at high rpm. This should be a very brief workout. For details turn to Chapter 13 in The Triathlete's Training Bible.
Down Ladder at T-time (Short Set).
You may substitute a masters swim session for this workout.
WU: 100 swim, 50 drill (your choice), 100 swim, 50 drill.
350 at T-time.
300 at T-time.
250 at T-time.
200 at T-time.
150 at T-time.
100 swim good form.
BT: Tempo intervals. Warm up about 10 minutes in HR zone 1 and 2. Then run 3-4 x 6 minute intervals on a fairly flat course. Do 4 if feeling good--3 if not. Build to zone 3 heart rate on each. Note your pace. Take a 90-second recovery jog/walk after each. Relaxed form! Listen to breathing. Run easily and walk to cool down for a few minutes to complete the planned workout duration. The first interval should be the slowest. (This is best outdoors but may be done on a treadmill).
Ride in power zones 1-2, but mostly 1 zone. Flat course or indoor trainer. Low effort--light on pedals. Comfortably high rpm.
(You may substitute a masters swim workout.) WU:
200 free, 100 drill (your choice).
4 x 100 done as 25 freestyle, 25 R arm only, 25 L arm only, 25 free.
6 x 100 Odds (1,3,5): 25 drill, 25 R arm only, 25 L arm only, 25 free. Evens (2,4,6): 25 swim, 25 drill, 25 pull, 25 swim.
MS: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses.
8 x 100 @ T-pace (10sec rest after each).
8 x 50 @ T-pace (10sec rest after each).
CD: 200 easy.
BT: Steady Tempo Brick. Warm-up 20-30 minutes. Then ride 25-30 minutes steady in power zone 3. Steady effort. Flat to gently rolling course on your time trial set-up in aero position. Try to time this so that the tempo portion ends immediately before starting the run. Transition to the accompanying run workout.
After a quick transition following the bike, run on a mostly flat course run 15 minutes at 30 bpm (+/-2bpm) below your 5a zone (FTHR). Focus on good form with a comfortably high cadence and somewhat flat footstrike (not on heavily on heels or toes). Cool down by walking a few minutes. If using a GPS device (recommended), afterwards determine your 30-minute Efficiency Factor (EF). EF should gradually increase over several weeks. (EF is shown on the analysis feature of TrainingPeaks for this workout.)