Tri Training

Week 12:
Monday: OFF

Tuesday: Swim 25 minutes



200m warm-up (as 50m freestyle, 50m backstroke, 50m breaststroke,50m freestyle)

4 x 25m kick freestyle (25m easy kick, 25m very hard kick, with 15 seconds rest after each 25)

8 x 25m freestyle (25m freestyle at effort -- then check heart rate -- 25m breaststroke or backstroke, with 15 seconds rest after each 25)

4 x 50m freestyle with flippers (as 25m medium, 25 at effort -- then check heart rate -- with 25 seconds rest after each 50)

200m easy cool-down, choice of stroke

Total: 900m

Wednesday: Run/walk 30 minutes



5-minute warm-up walking

2 x (20 seconds stride, 40 seconds jog, 2-minute walk)

3 x (1-minute jog, 30 seconds at effort -- then check heart rate -- 3-minute walk)

5-minute cool-down walk

On the strides, pick up your leg turnover and incrementally build to maximum speed, focusing on good technique.

Thursday: Bike 45 minutes



10-minute warm-up spin

1 x (30 seconds left leg spinning, 15 seconds both, 30 seconds right, 45 seconds both)

2-minute recovery spin

1 x (30 seconds @ 90 RPM, 30 seconds @ 100 RPM, 30 seconds @ 110 RPM, 30 seconds @ 120-plus RPM -- then check heart rate – 2-minute recovery spin)

4 x (1 minute at effort -- then check heart rate -- 3 minutes recovery spin) 10-minute cool-down spin

If you do not have a bike computer that displays your cadence, then, every few minutes, count how many times one leg rotates in 15 seconds then multiply this by four to calculate your cadence.

Friday: Swim 35 minutes



200m warm up (as 50m freestyle, 100m kick, 50m choice)

2 x 75m freestyle with fins (as 50m DPS, 25m at effort, with 30 seconds recovery after each 75)

5 x 100m (as 50m freestyle easy, 50m medium effort, with 45 seconds rest after each 100)

100m cool-down, choice stroke

Total: 1050m

DPS/Distance per stroke: Work on lengthening out your stroke by reaching as far forward above the water as possible before entry and extending your arm as far back as possible at the end of your stroke. Take a stroke count for each 25m, then try to decrease your stokes-per-length through the set.

”At effort” means as fast as you can maintain throughout the given distance.

Saturday: Run/walk 40 minutes



5-minute warm-up walking

2 x (45 seconds jog, 15 seconds stride, 2-minute recovery walk)

4 x (2-minute jog, 1 minute at effort -- then check heart rate – 3-minute walk) 5-minute cool-down walk

Sunday: Bike 50 minutes



10-minute warm-up spin

3 x (30 seconds left leg, 15 seconds both, 30 seconds right leg -- then check heart rate – 1:15 minute both)

2-minute recovery spin

2 x (45 seconds @ 90 RPM, 45 seconds @ 100 RPM, 45 seconds @ 110 RPM, 45 seconds @ 120-plus RPM -- then check heart rate – 4-minute recovery spin)

2 x (30 seconds standing -- then check heart rate – 3-minute recovery spin)

10-minute cool-down spin

TOTAL TRAINING TIME: 3 hours, 55 minutes