MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
Swim endurance 1:30 Aerobic bike with skills 1:00 Core / flexibility / yoga / pilates 1:00 Total: 3:30	Run lactate step test 1:00 Swim endurance 1:30 Aerobic bike with skills 1:00 Total: 3:30	BT Swim 1:30 Skills run 0:45 Strength 1:00 Total 3:15	Bike lactate step test 0:45 Swim endurance 1:30 Aerobic run 0:45 Total: 3:00	Rest Day massage / movie	Same as pre-race ITU-A Total: 1:15	Sprint Race Breakout on swim Maintain on bike Positive self-talk on run Total: 2:00

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
Swim easy 1:00 Bike easy 1:00 Core / flexibility / yoga / pilates 1:00 Total: 3:00	Swim - exit end main set 1:15 Bike 10 @ LT, 4x4/1 @ 4 Zn3/4, 1 Zn1 0:30 Run 10 @ LT, 10@ Zn2 0:20 General Strength 0:30 Run strength with VO2 Max 1:00 Total: 3:30	Strength & endurance swim 1:30 Skills run 1:00 Strength 1:00 Total: 3:30	Run 4x 7/3, 7s @ Zn4, 3s @ Zn2 1:15 Swim endurance 1:15 Crit get away, stay away mid-60 mins relentless attack 2:00 Total: 4:30	Rest Day massage / movie	BT Swim 1:30 Long ride with cruise intervals 2:30 Total: 4:00	Long run 1:30 Bike LT main set, flats 10x1/2 criss cross (under/over LT) 1s @ Zn5a / 2s @ Zn4 Easy spin 1:30 Total: 3:00

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
BT Swim 1:30 Aerobic bike with skills 1:00 Core, flexibility, yoga, pilates 1:00 Total: 3:30	Strength and endurance swim 1:30 Track Bricks w/u 10 bike Zn2 5 - build to Zn4 @ 2' hold Zn5 @ 3' T2 run 1000 @ 3k no extra rest 5 Zn2 then repeat 10' cool down Total: 3:00	Strength and endurance swim 1:30 Skills run 1:00 Strength 1:00 Total: 3:30	Run - Aerobic cruise intervals uphill/ME orientated 1:15 Swim endurance 1:15 Crit as per last week Total: 4:30	Rest Day massage / movie	BT Swim 1:30 Long ride with cruise intervals 2:00 Total: 3:30	10K race Ride easy to/from race site 1:00 Total 2:15

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
Swim endurance 1:30 Aerobic bike with skills 1:00 Core / flexibility / yoga / pilates 1:00 Total: 3:30	Run aerobic w/3x400 @ VO2 Max 0:45 Swim strength and endurance 1:15 Bike - 10 min @ lT / 5 min RI 1:15 Total: 3:30	Swim strength and endurance 1:15 Run skills 0:45 Bike BT 1:00 Total: 3:00	Travel Assemble bike and spin to check 0:30	Race w/u Run focused short main set w/accels spin to c/d Total 1:15	Race w/u Bike focused short main set w/accels Strides 4x to end Total 1:15	Race Day Total 2:45

	Week 1 Frequency / Hrs	Week 2 Frequency / Hrs	Week 3 Frequency / Hrs	Week 4 Frequency / Hrs	Total
SWIM	6 / 7:30	5 / 6:30	5 / 7:15	6 / 6:15	WK 1 - 16:45
BIKE	5 / 4:15	4 / 7:30	4 / 6:45	7 / 5:45	WK 2 - 22:45
RUN	5 / 3:00	5 / 6:45	4 / 4:00	5 / 3:00	WK 3 - 20:00
STRENGTH	2 / 2:00	2 / 2:00	2 / 2:00	1 / 1:00	WK 4 - 16:00
NOTES	Sprint Race	--	10K Race	A Race	--

WEEK TWO IN DETAIL

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
Swim (60 mins) [400 fr / 2x150 bk / 4x50 br] on 15s RI 5x200 lungbusters on 20s RI 5x200 on 15s RI [50 fist, 50 1/2 fist, 100 fr] 400 steady every 3rd bk 200 c/d Bike (60 mins) Aerobic with skills cornering bumping Core / Flexibility (60 mins)	Swim (75 mins) [400 fr / 4x100 alt 50 kcik w/buoy; 50 pull / 4x100 alt 50 bk; 50 br / 4X100 IM] on 10s RI 800 IM by 200 w/fins / 100 kick / 100 swim / br last, no fins 8x100 [odds 25 fly; 25 easy; 50 dps / evens 25 polo; 25 easy; 50 dps] on 20s RI 5x100 fast 5s RI, 100 steady 5s RI / 4x100 fast 5s RI, 100 steady 5s RI / 3x100 fast 5s RI, 100 steady 5s RI / 2x100 fast 5s RI, 100 steady 5s RI 200 hard straight out Bike 30 mins 10 @ LT, 4x 4/1 - 4s Zn4 / 1s Zn2 Run 20 mins 10 @ LT / 10 @ Zn2 [PM] 30 mins general conditioning 60 mins run strength, plyos w/VO2 Max main set	Swim 200 fr / 2x100 IM 200 fr / 2x200 IM 1x400 drill 6x500 @ LT 30/20/10 3x200 1st 50 @ LT 1x400 fins/paddles 400 easy (50 bk/50 fr) Run Bobby drills & aerobic 60 mins Strength 60 mins	Run (75 mins) Aerobic with 4x 7/3 - 7s Zn4 hills / 3s easy down Swim (75 mins) 1x1000 w/u 200 fr / 400 IM drill as 25 pull, 25 kick, 50 swim / 400 fr as 1st 50 ea 100 done at LT 7x500 as 1-3 on 30/20/30; 4-6 on 30/20/10; 7 @ LT 1x500 c/d choice Crit as per main sheet (120 mins)	Rest Massage Shrek on DVD	BT Swim 500 easy free / 5x100 (50 build, 50 swim) RI 10s / 2x250 (100 bk, 100 fr, 50!) RI 15s / 10x50 (desc 1-5, 6-10) RI 15s Then Michael race sim workout then c/d Long bike 2:30 (Zn2) @ 30' insert 30' pace lone Zn3 cap @ 90' insert 5x3' big gear low RPM on 1' spin RI Zn3 cap	Long run (90 mins) Flats See main block for mains set Easy spin