Monday Tuesday Wednesday Thrusday Friday Saturday Sunday
week 1 - base 6/3 6/4 6/5 6/6 6/7 6/8 6/9
workout #1 off 60 min base ride

10 min run off the bike

 30 min base swim 20 min run with 4 pick-ups of 20 second duration off 30 min base swim bike workout
workout #2 30 min base run
week 2 - recovery 6/10 6/11 6/12 6/13 6/14 6/15 6/16
workout #1 off 75 min base ride 30 min base swim 35 min base run off 30 min base swim run workout
workout #2 45 min hilly ride
week 3 - build 6/17 6/18 6/19 6/20 6/21 6/22 6/23
workout #1 off 75 min base ride 30 min base swim 40 min base run 30 min base swim 60 min hilly bike swim workout
workout #2 30 min run with 3x2:00 fartlek 2 min recovery
week 4 - build 6/24 6/25 6/26 6/27 6/28 6/29 6/30
workout #1 off 90 min base ride 30 min base swim 45 min base run 60 min ez spin 45 min base swim bike workout
workout #2 35 min run with 4x2:00 fartlek 2 min recovery
week 5 - recovery 7/1 7/2 7/3 7/4 7/5 7/6 7/7
workout #1 off 60 min base ride

15 min run off the bike

 30 min base swim 30 min base run 45 min base swim 45 min ride - hilly loop run workout
workout #2
week 6 - build 7/8 7/9 7/10 7/11 7/12 7/13 7/14
workout #1 off 1.75 hr base ride 30 min base swim 45 min base run 60 min ez spin 45 min base swim bricks
workout #2 35 min run with 3x3:00 fartlek 2 min recovery
 
week 7 - transition 7/15 7/16 7/17 7/18 7/19 7/20 7/21
workout #1 off 1.75 hr base ride

20 min run off the bike

 45 min base swim 45 min base run off 40 min run with 4, 3, 2, 1 min fartlek 2 min recovery open water swim
workout #2 60 min ez bike
 
week 8 - taper 7/22 7/23 7/24 7/25 7/25 7/27 7/28
workout #1 off 60 min bike with 10 min at race pace 20 minute swim off Course walk through

15 min ez run with 3 strides

Race Day

mmmm beer
workout #2 20 minute run with 2 X 2:00 at race pace 15 min spin with 3 pickups

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