60 mins very easy cap top of Z1 would like half of this as a walking effort and preferably on a soft surface to mitigate ground reaction force and impact stress. This is a great workout to do on a hiking or nature trail. Don't get sluggish in cadence because of the easy nature of this workout. Goal Cadence should still be around 90 steps per minute.

Think of this as sharpening the saw. It should make you feel better not trying to get anything accomplished here but just facilitating recovery

WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim.
MS: The even intervals are done at 5 seconds slower than 100 T-pace (top of Z4). The others are relaxed swims with good technique. Recoveries are in seconds within parentheses.
100 (15”) 200 (20”) 300 (40”) 400 (60”) 500 (60”) 400 (60”) 300 (40”) 200 (30”) 100.
CD: Easy combination of kicks and strokes for 10 minutes.
Total: 3300

15 mins Z1
15 mins drill work
30 mins Z1

Warm Up:
5 minutes easy Z2
5 minute dynamic warmup
Dynamic Warm up: Butt Kickers, A skips, Paw Drill, lateral shuffle www.youtube.com/irepathletics
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Prep Set:
3 step progression:
30 second Hard / 1m30 easy walking recovery
30 second Harder / 1m30 easy walking recovery
30 Second Hardest (1 mile pace max) / 1m30 easy walking recovery
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Main Set:
3 x 20 tempo (middle of Z3) with 5 minutes easy after each
* Like the name implies the tempo effort should be upbeat and rhythmical in nature. This should be challenging and require focus but not be searing. Target cadence for this effort is 90 steps per minute.
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5 minute cooldown easy Z1

800 as 75 Free / 25 Sprint
3 x 800 descend 1-3 @ Z2, Z3, Z4
4 x 100 drill ( kick on side, 636, Sculling, Sight) on 20 seconds rest
400 Choice Cooldown

20 miles Z1-2
20 miles Z2
20 miles Z2-3
20 miles Z3

25 Minute Form Run Middle of Z2

Many training plans will have various names for this run. "T-Run", "Transition Run" "Brick Run" I want our focus to be form off of the bike so we will call this "Form Run". As the triathlon distance gets longer form becomes more and more important. We are trying to resist our form from breaking down. Up-regulating the neuromuscular system regularly is like turning up the dimmer switch on the lights in your house. The next time you just push it in and hit the button it will be bright.

This is a form run off of the bike which is a staple of specificity for any triathlete. I often focus on short quick cadence to get my legs to stop working in circles from pedaling on the bike. Stand tall with a forward lean and relax your shoulders. Goal cadence is 90+ spm. This run off the bike will steadily increase as your training cycle continues as part of a brick workout. I often wondered about the origin of the term "Brick" and the best I can come up with is it feels like your feet are bricks. We will combat this feeling with consistent forms runs off the bike

Please view the video at the following link for Coach Scott's explanation of the Transition Run.

100 minutes middle of Z2

This is a non-structured run. The goal is to get into the middle of your aerobic zone and hold it. When you encounter hills on your route maintain effort and not pace.

Cadence goal of 90 steps per minute for this workout. Concentrate on good form throughout. It is good practice to rotate and shuffle through focus areas. While it is a non-structured run it does not mean there is nothing to worry about. Stay focused and have a purpose!
- Forward lean produced from ankles
- Shoulders down and relaxed
- Arm Carriage elbow less than 90 degrees
- elbows in
- cadence 30+ foot strikes per leg in 20 seconds
- elbows tucked in
- eyes down 30 ft in front of you
- stride length no more than 6 inches in front of your center of mass