This is a 6-week Sprint Triathlon Plan for the Coach Jen Rulon Triathlon Training Course!
100 Swim or 2:00 minute if you are in your pool. 100 Kick with Fins 100 Arm Drills Repeat 4 x 100 Pull with paddles and pull bouy
10' Warm Up
5 x :30 at faster than Race Pace/1:30 Just Run
5' Just Run
Warm Up: 100 Swim, 100 Pull, 100 Choice Drills: 4 x 75 Kick, Drill, Swim with fins. Main Set: 6x50 fast form (on 90 seconds). 3 x 100 Pull with Paddles, no bouy
Outside or on Trainer. 5-10' Warm up at 90+. 5 x 1:00 of 80-85 rpm, Big Chain Ring. :30 RI at 90+. 4 x :30 at 75 rpm STANDING, :30 rest and spin. Spin rest of ride.
Swim only 20 minutes.
5 minute warm up, your choice.
6 x 25 meter sprints. Go hard for first half and then relax going into the wall. Take a :10 rest in between. Then finish with just an easy swim for the last 10 minutes.
Outside is preferred or on Trainer.
5-10' Warm up at 90+.
10 x 1:00 of 80-85 rpm, Big Chain Ring. :30 RI at 90+.
Finish ride at "transition" spot
Run off the Bike.
Make sure you have your transition set up at your house or at your car. Try to make the transition time quick.