This plan is right for you if you have 3-4 years of endurance/triathlon training under your belt including a few Half Ironman's. Get yourself in shape for the last 12 weeks with this smart and detailed training plan.
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.
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.
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax.
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.
Special TH Swim
10 x 50 buoyancy :15 ri- with fins
8 x 50 kos :20 ri with fins
6 x 150 (50 one arm with paddles, 50 catchup with paddles, 50 free fast) :20 ri focus on catching water and high elbow under water
2 x 200 kick with fins-build intensity :30 ri
300 perfect free
WU: 500 with fins
MS: 2 x 1000 free; :20 ri
CD: 300 perfect strokes
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.