This program is geared towards the intermediate/advanced athlete. Weekly structure includes 3-4 sessions per week in each discipline plus two days of strength/stability/core training. Requirements: You should be able to swim at least 1000 yards, bike 60 minutes and run 60 minutes. Ideally you are already up to these suggested levels of base fitness, but okay if you are little behind in one of the sports. Following the plan will get you race-ready!
Easy spin at comfortably high cadence.
WU well for 15' then complete the following sequence: 2x90'' fast/90' easy. 4x(60'' fast/60'' easy). 4x(30'' fast/30'' easy). 4x(15'' fast/15'' easy). Easy jogging for long cool down.
Easy swim focusing on technique.
WU: 300 swim, 100 kick
MS: #1 - Total Immersion drill progression to improve aquatic posture:
1. Kick 50 very easy on your back with hands at your side. Focus on keeping head, shoulders, chest, hips & legs in straight line.
2. Kick 25 on your right side with hands at your side. Focus again on clean & linear aquatic posture.
3. Kick 25 on your left side as above.
4. Kick 50 with hands at your side rotating from right to left sides. This should be done very slowly as you "slip" through the water cleanly.
Repeat 1-4 one more time.
#2 - 2x200 swim w/focus on aquatic posture - head down and press chest down to keep legs on surface of water. RI is 10''.
CD: easy 100-200 choice swims/kicks
Steady & aerobic ride as you build your foundation. RPE 1-3.
WU: 200 swim/50 kick/200 swim/50 kick
MS: #1 - 1x100, 2x100, 3x100. RI is 10'' all swims with goal of getting 1-2'' faster per block of 100s.
#2 - Pull w/pads 4x125 easy. RI is 10''.
#3 - 4x75 IM (back/breast/free). RI is 10''.
#3 - 4x25. Odds hard, evens easy. RI is 10''.
CD: easy 100 choice