WU 5min RPE3-5
MS 15min RPE6-8
CD 10min RPE 3-5
50 Easy FS/50 Kick
Start Device or timer and swim for 20minutes Non Stop then stop Device. Record you distance
(25 KOB/50 free 25 KOB)
WU easy jog 5-7min
Start device run at a pace that is challenging but one you can maintain for 10K. If you are not sure of how fast you can go start out steady and increase your pace every 5min until you can't go any faster but you can finish with that pace for the remainder of the test.
Focus on proud posture but relaxed face and hands with a fast flat mid foot strike that lands just under the hips.
Spend 30 minutes crafting a list of affirmations. These are things you are good at and feel confident about. These characteristics should be specific to your sport and your particular upcoming race.
Pack the gear bags and leave them out for a day so you can decide what you need to add or remove.
Transition off the bike into an easy relaxed run pace HR no higher than Zone 2
Leaving transition ride the course making sure bike is in good working condition. Ride back and use this team to do 4-6 1min spin ups RPE8-9! Finish the ride relaxed to transition