30min easy aerobic wear HR on this one – keep it very easy except for strides at the end: 4x20sec builds to fast pace with 40sec recovery
1500 yards at a local pool or master swim program
On personal bike or stationary bike: 40 min. easy spinning using a cadence of 90+
15 min run as; o 10 minute warm up o 5-minute strong race pace effort
30-minute bike as; o 10 minutes strong race pace effort o 10 minutes smooth o 10 minutes strong race pace effort
15-minute run as; o 5-minute strong race pace effort o 10-minute cool down
2000 yards without limited breaks.
Focus on long smooth swim strokes. If need feel free to put a pull buoy between legs. This assist you in getting the legs in proper position.
Open Water Swim - if course is open
Check out the course with bike set up to be race-ready. Attack 2-3 short hills on this ride. Otherwise, keep it very easy. Stay off of legs afterwards and make sure everything on bike is tight and race-ready.