Week 13 Training

h/i swim = w/u + 8x100 + c/d
e swim = 1 km time trial
h/i bike = w/u + 8x4min spr + c/d
e bike = 1:45 steady
h/i run = w/u + 8x .25 mile spr + c/d
e run = 70 min steady
brick = 40 min/15 min race pace

Week 14 (Build I Phase)

h/i swim = w/u + 6x100 + c/d
e swim = 1200 yds
h/i bike = w/u + 8x4min spr + c/d
e bike = 1:30 steady
h/i run = w/u + 6x .25 mile spr + c/d
e run = 1 hr steady
brick = 1hr/15 min steady

Week 15 Training (Recovery!)

h/i swim = w/u + 8x50 + c/d
e swim = 1000 yds
h/i bike = w/u + 8x1m spr + c/d
e bike = 1:15 steady
h/i run = w/u + 8x1m hill spr + c/d
e run = 50 min steady
brick = 35/10 half im pace

Week 16 Training

h/i swim = w/u + 8x50 + c/d
e swim = 1100 yds
h/i bike = w/u + 10x1m spr + c/d
e bike = 1:30 steady
h/i run = w/u + 10x1m hill spr + c/d
e run = 55 min steady
brick = 45/15 easy pace