Monday Tuesday Wednesday Thrusday Friday Saturday Sunday

week 1 - build 7/29
 7/30 7/31 8/1 8/2
 8/3 8/4
workout #1 off 2 hr base ride

20 min run off the bike

 45 min swim 45 min run with 5, 4, 3, 2, 1 fartlek, take 2:00 recovery 45 min base swim
 60 min base run Swim workout
workout #2 60 min EZ spin 90 min spin with 10 X 15 secs max controlled cadence,:45 recovery

week 2 - build 8/5
 8/6 8/7 8/8 8/9 8/10 8/11
workout #1 off 2.5 hr base ride

25 min run off the bike
 45 min swim 45 min run with 6x3:00 fartlek, take 2:00 recovery between 30 min EZ swim
 70 min base run bike workout
workout #2 90 min EZ spin
 open water swim at barton springs

week 3 - recovery 8/12 8/13 8/14 8/15 8/16 8/17 8/18
workout #1 off 1.5 hr base ride

10 min run off the bike
 45 min EZ swim 45 min base run 45 min EZ swim 1 hr bike with 10x15 secs max controlled cadence, 1:45 recovery
 bricks
workout #2 60 min EZ spin
 open water swim at barton springs

week 4 - build 8/19 8/20 8/21 8/22 8/23 8/24 8/25
workout #1 off 2.5 hr base ride

30 min run off the bike
 45 min swim 75 min base run 45 min swim 30 min base run bricks
workout #2 60 min EZ spin open water EZ swim at barton springs

week 5 - transition 8/26 8/27 8/28 8/29 8/30 8/31 9/1
workout #1 off 2.5 - 3 hr base ride

25 min run off the bike

 60 min swim 75 min base run 45 EZ swim 45 run with middle 15 min at race pace open water workout
workout #2 90 min EZ spin 90 min bike with 15, 10 and 5:00 intervals, take 4:00 recovery

week 6 - taper 9/2 9/3 9/4 9/5 9/6 9/7 9/8
workout #1 off 30 min swim 90 min bike with 10 min at race pace 60 min EZ spin 20 min swim off race
workout #2 30 min run with middle 10 min at race pace 20 min run with 2 x 3:00 at race pace