Week One Training (race week!)

h/i swim = w/u + 2x400 + c/d (45 s. rest)
e swim = none
h/i bike = w/u + 15 min (40k speed) + c/d
e bike = none
h/i run = w/u + 10 min. 10k speed + c/d
e run = none
brick = race

Week 2 Training

h/i swim = w/u + 4x400 + c/d (20 s. rest)
e swim = 2600 yds
h/i bike = w/u + 45 min (40k speed) + c/d
e bike = 3:00 steady or 1:15 race pace
h/i run = w/u + 26 min. 10k speed + c/d
e run = 1:50 easy
brick = 1:30/ 45 easy

Week 3 Training

h/i swim = w/u + 4x400 + c/d
e swim = 2250 yd (1.2 mile) time trial
h/i bike = w/u + 40 min (40k speed) + c/d
e bike = 3:00 steady
h/i run = w/u + 25 min. 10k speed + c/d
e run = 1:40 easy
brick = 1:15/30 half im pace

Week 4 Training (recovery)

h/i swim = w/u + 3x400 + c/d
e swim = 1800 yds
h/i bike = w/u + 30 min (40k speed) + c/d
e bike = none
h/i run = w/u + 6 x 30 sec. sprints + c/d
e run = none
brick = triple brick