Week 5 Training

h/i swim = w/u + 4x400 + c/d
e swim = 900 yds
h/i bike = w/u + 35 min (40k speed) + c/d
e bike = 2:45 steady
h/i run = w/u + 22 min. 10k speed + c/d
e run = 1:40 easy
brick = 1:00/20 half im pace

Week 6 Training (Peak Phase!)

h/i swim = w/u + 3x400 + c/d
e swim = 2250 yds
h/i bike = w/u + 30 min (40k speed) + c/d
e bike = 1 hr. race pace (+ w/u and c/d)
h/i run = w/u + 22 min. 10k speed + c/d
e run = 8 mi. marathon pace
brick = 1:30/20 easy

Week 7 Training (recovery!)

h/i swim = w/u + 5x200 + c/d
e swim = 1750 yds
h/i bike = w/u + 6x4min spr + c/d
e bike = none!
h/i run = w/u + 3 x 1 km spr + c/d
e run = none!
brick = sprint tri/triple brick