Warmup 20-30 minutes and complete 30 minutes at tempo pace. This should be about 80-85% of threshold power, or similar to your 1/2 IM pace. After the tempo portion, return to our endurance pace for another 20-30 minutes.

Short post-ride transition run.

Warmup: 400 Swim with bilateral breathing 8x25 alternate kick on side/drill Main Set: 6x50 Pull, Descend 1-3 and 4-6 (For the first 50, swim on an interval that gives you 5-10 seconds rest and use that interval the rest of the set). 6x100 Swim, Descend 1-3 and 4-6 (For the first 100, swim on an interval that gives you 10 seconds rest and use that interval the rest of the set). 6x200 Swim, Descend 1-3 and 4-6 (For the first 200, swim on an interval that gives you 10-15 seconds rest and use that interval the rest of the set). 100 Easy Swim 8x25 Pull, breathing only 3, 2 or as little as 1 time per 25. Use a rest interval that allows you to stick to the breathing pattern.

Maintain an easier submax pace throughout the ride. This first phase of training is about establishing a consistent training routine and accumulating volume that will be a base for future work.

Short post-ride transition run.

Warmup: 200 Swim, 200 Pull, 100 Kick Main Set: 6 x 75 Pull on 10 seconds rest. 50 Easy swim. 500 Swim Straight - Negative Split (2nd 1/2 faster than the 1st). 5 x 100 Swim @ Moderate Pace (~ to your first half pace of the 500 you just did). 500 Swim Straight - Faster than your first 500 but also Negative Split (2nd 1/2 faster than the 1st). 5 x 100 Swim Descend 1 to 5, starting at a slow/moderate speed on #1 and going as fast as possible on the last one. 100 Easy swim

Steady 2-hr endurance-paced ride. Your effort should be in the 3-5 range (out of 10) and remain conversational throughout.

Following the ride, complete an easy 3 mile transition run.