Week 8 Training

h/i swim = w/u + 7x200 + c/d
e swim = 2000 yds
h/i bike = w/u + 9x4min spr + c/d
e bike = 2.5 hrs
h/i run = w/u + 5 x 1 km spr + c/d
e run = 100 min steady
brick = 1:20/30 easy pace

Week 9 Training

h/i swim = w/u + 6x200 + c/d
e swim = 1800 yds
h/i bike = w/u + 8x4min spr + c/d
e bike = none
h/i run = w/u + 4 x 1 km spr + c/d
e run = 90 min steady
brick = 45/20 min race pace

Week 10 Training

h/i swim = w/u + 5x200 + c/d
e swim = 1 mile (1850 yds) time trial
h/i bike = w/u + 6x4min spr + c/d
e bike = 2:15 steady
h/i run = w/u + 3 x 1 km spr + c/d
e run = 80 min steady
brick = 1:15 /20 min easy

Week 11 (Recovery!)

h/i swim = w/u + 6x100 + c/d
e swim = 1200 yds steady
h/i bike = w/u + 6x4min spr + c/d
e bike = 1:30 steady
h/i run = w/u + 6x .25 mile spr + c/d
e run = 60 min steady
brick = 35/15 race pace

Week 12 Training

h/i swim = w/u + 10x100 + c/d
e swim = 1500 yds steady
h/i bike = w/u + 9x4min spr + c/d
e bike = 2 h steady
h/i run = w/u + 9x .25 mile spr + c/d
e run = 80 min steady
brick = 1h/20 min easy