100 swim easy.
50 kick easy.
100 swim moderate.
50 kick moderate.
100 swim building speed throughout.
50 kick building speed throughout.
3 x 100 (20”) Start easy. Make each 100 faster. Rest 1 minute after last one.
200 constant, moderate pace. Rest 1 minute.
2 x 100 (20”) each faster than #3 of first set.
CD: 100-200 easy swim.
Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.
Warm up for approximately 1 mile. Then do 30 efforts of 30 seconds of fast running (focus on a 160 strikes per minute) with 15 seconds of walking recovery. Cool down with easy running for the remainder of the time.
WU: Start slow and gradually build pace/effort.
4 x 50 done as 25 swim, 25 kick
4 x 50 done as 25 drill (your limiter), 25 swim
MS: 3 x 200 (10”) at T-pace + 5 sec
CD: 100 easy. Stretch out your stroke
Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride.
Ride on rolling course. Big chain ring. Most of ride time in heart rate zone 2-3. Seated on most hills.
Run with heart rate in zone 1-2. Don't force zone 2. In other words, if your heart rate drifts into Zone 2, that is o.k. Don't try to run hard to get it there.
Flat to gently rolling terrain. Quick cadence (160 spm).