Warm up: 300 swim, 150 pull, 150 kick
Drills: 4 x (25 drill/25 swim) Choose from: fingertip drag, fists, Right arm only, Left arm only
8 x 25 very hard, 25 sec. RI
5 x 200 pull (odds no paddles, evens paddles)
1 x 400 moderate
Cool down: 2 x 100 easy
Bike on a rolling course at a comfortable pace. Stay in zones 1 - 2.
Run in zones 1-2 for 15 minutes
2 x 10 second hill sprints (100% effort) up a steep, 8% grade hill. Recover completely between reps.
zones 1-2 for remainder of time
These hill repeats will be performed at a higher intensity than the previous hill workout. Warm up and gradually build to a moderate pace (zones 2 - 3) for 15 min. Find a hill with 4% grade and perform 4x6 min. reps at a hard (but sustainable) pace (building into zones 4 - 5a). Recover down the hill. Remainder of time in zones 1 - 2. Flaming Geyser Hill from Green Valley Road is a great hill for this work out.
2500 yards including
3x500 at a moderate pace (zone 3), 1 min. RI. This is close to the distance you will swim on race day, broken into three segments.
Ride 2.5 hours. Bike at a comfortable pace (zone 2) on rolling terrain. Take the pace up to moderate-hard for 2 x 15 min. within the ride (zones 3-4), 5 min. RI between intervals. Then immediately transition to an easy 20 min. run.
Run mostly in zones 1-3, to continue to build that aerobic support. Last 10 minutes hard (zone 4).