This is for an athlete that has completed at least one sprint triathlon prior to starting this plan. It is swim focused in order to enhance your swimming skills.
Do each of the exercises one to three times.
Warm up 10-20 min into Zone 3-4 Run a 30 minute time trial on flat course/track. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). Record this HR. Cooldown to Zone 1 & Stretch
Warmup 10-15 min prior to doing this exercise. Perform each exercise 10 times and complete entire set 1-3 times.
Warmup for 10 -15 min into Zone 2-3. Do the following 2 times: Run in Zone 1-2 for 15 min. Walk for 2 minutes. Cooldown to Zone 1 & Stretch.