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
Z2. Include 8 x 30s pick ups mixed in - accelerate to a fast cadence (no bouncing in the saddle) to get your muscle fibers to fire faster.
Z2. Nice and smooth. Keep upper body relaxed.
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.
100 FR easy and relaxed, r10s
2 x 100 Float Kick Drill, r10s
2 X 50 FR Steady
300 FR steady Z2 pull, r30s
6 x 50 FR steady Z2 (maintain same pace across all 6), r10s
300 FR steady Z2 w/ Paddles, r30s
4 x 50 FR (25 Fast, 25 Easy), r15s
C/D: 300 FR easy with Pull Buoy focusing on long, gliding strokes
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
Z1/Z2 easy run. Nice and relaxed.
W/U 10' to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm) mixed in.
Maintain a steady Z2 effort over the duration of the ride. Include 4 x 1' standing Z2/Z3 mixed in.
Make a note of what you eat and drink during your ride.