Week 11 - Competitive Program - Build

#6 Actual Hours
500 wu
8x50 DR
Swim Bike Run Swim Bike Run
4x200 @20s
6x100 @15s
Mon Rest Day Rest Day Rest Day M
8x50 DR
1:00 Z2 (at 0:10, insert 5 300 cd
Tue #6 x 1 min PU @ 1 min jog) T

#7
Wed Brick: 0:45 Z2 (QC) 0:30 Z2 W
500 wu
1:15 Z2 (at 0:15, insert 5 8x50 DR
Thu #7 x 1 min easy PU @ 1 min T
spin) 16x25 @10s
1:00 Z2 (at 0:45, insert 5 600 Pull
Fri #8 x 1 min PU @ 1 min jog) F
16x25 @10s
8x50 DR
Sat Brick: 2:30 Z2 0:15 Z2 S
300 cd

Sun 0:30 Z1 (100+ RPM) 1:15 Z1 to Z2 S

#8
500 wu
Hrs: 3:00 5:00 4:00 8x50 DR
10x50 @15s
Total Hours 12:00 4x100 @20s Total Hours
10x50 @15s
8x50 DR
PU: Pick up - short increase 300 cd
 QC: Quick change - 3 mins

Week 12 - Competitive Program - Build

Actual Hours

#9
Swim Bike Run Swim Bike Run
300 wu
8x50 DR
Mon Rest Day Rest Day Rest Day M
200-300-400-500 @45s
0:45 Z2 (at 0:10, insert 5 8x50 DR
Tue #9 min Z4) T
300 cd

Wed Brick: 0:45 Z2 (QC) 0:15 Z2 W

# 10
1:00 Z2 (at 0:15, insert 5 500 wu
Thu # 10 min Z4) T
8x50 DR
1:00 Z2 (at 0:45, insert 5 7x125 @20s
Fri # 11 min Z4) F
7x75 @15s
8x50 DR
Sat Brick: 2:30 Z2 0:15 Z2 S
300 cd

Sun 0:30 Z1 (100+ RPM) 1:00 Z1 to Z2 S

# 11

3000m straight swim at

Hrs: 3:00 4:45 3:15 comfortable pace (75-80%
perceived effort)
Total Hours 11:00 Total Hours
PU: Pick up - short increase
QC: Quick change - 3 mins
Week 13 - Competitive Program - Build

#6 Actual Hours
500 wu
8x50 DR
Swim Bike Run Swim Bike Run
4x200 @20s
6x100 @15s
Mon Rest Day Rest Day Rest Day M
8x50 DR
0:45 Z2 (at 0:10, insert 3 300 cd
Tue #6 x 3 min Z4 @ 1 min jog) T

#7
Wed Brick: 0:45 Z2 (QC) 0:15 Z2 W
500 wu
1:00 Z2 (at 0:15, insert 2 8x50 DR
Thu #7 x 5 min Z4 @ 3 min spin) T
16x25 @10s
1:00 Z2 (at 0:45, insert 5 600 Pull
Fri #8 min Z4) F
16x25 @10s
Brick: 3:00 Z2 (at 2:50, 8x50 DR
Sat insert 5 min Z4) 0:30 Z2 S
300 cd

Sun 0:30 Z1 (100+ RPM) 1:15 Z1 to Z2 S

#8
500 wu
Hrs: 3:00 5:15 3:45 8x50 DR
10x50 @15s
Total Hours 12:00 4x100 @20s Total Hours
10x50 @15s
8x50 DR
PU: Pick up - short increase 300 cd
 QC: Quick change - 3 mins

Week 14 - Competitive Program - Build

Actual Hours

#9
Swim Bike Run Swim Bike Run
300 wu
8x50 DR
Mon Rest Day Rest Day Rest Day M
200-300-400-500 @45s
1:00 Z2 (at 0:10, insert 2 8x50 DR
Tue #9 x 4.5 min Z4 @ 1.5 min T
jog) 300 cd

Wed Brick: 0:45 Z2 (QC) 0:30 Z2 W

# 10
1:00 Z2 (at 0:15, insert 3 500 wu
Thu # 10 x 5 min Z4 @ 3 min spin) T
8x50 DR
1:00 Z2 (at 0:45, insert 7x125 @20s
Fri # 11 7.5 min Z4) F
7x75 @15s
Brick: 3:30 Z2 (at 3:20, 8x50 DR
Sat insert 5 min Z4) 0:30 Z2 S
300 cd

Sun 0:30 Z1 (100+ RPM) 1:15 Z1 to Z2 S

# 11

3000m straight swim at

Hrs: 3:00 5:45 4:15 comfortable pace (75-80%
perceived effort)
Total Hours 13:00 Total Hours
PU: Pick up - short increase
QC: Quick change - 3 mins
Week 15 - Competitive Program - Build

#6 Actual Hours
500 wu
8x50 DR
Swim Bike Run Swim Bike Run
4x200 @20s
6x100 @15s
Mon Rest Day Rest Day Rest Day M
8x50 DR
1:00 Z2 (at 0:10, insert 2 300 cd
Tue #6 x 6 min Z4 @ 2 min jog) T

#7
Wed Brick: 0:45 Z2 (QC) 0:30 Z2 W
500 wu
1:00 Z2 (at 0:15, insert 4 8x50 DR
Thu #7 x 5 min Z4 @ 3 min spin) T
16x25 @10s
1:00 Z2 (at 0:45, insert 600 Pull
Fri #8 7.5 min Z4) F
16x25 @10s
Brick: 4:00 Z2 (at 3:50, 8x50 DR
Sat insert 5 min Z4) 0:30 Z2 S
300 cd

Sun 0:45 Z1 (100+ RPM) 1:30 Z1 to Z2 S

#8
500 wu
Hrs: 3:00 6:30 4:30 8x50 DR
10x50 @15s
Total Hours 14:00 4x100 @20s Total Hours
10x50 @15s
8x50 DR
PU: Pick up - short increase 300 cd
 QC: Quick change - 3 mins

Week 16 - Competitive Program - Build

Actual Hours

#9
Swim Bike Run Swim Bike Run
300 wu
8x50 DR
Mon Rest Day Rest Day Rest Day M
200-300-400-500 @45s
1:00 Z2 (at 0:10, insert 5 8x50 DR
Tue #9 x 3 min Z4 @ 1 min jog) T
300 cd

Wed Brick: 0:45 Z2 (QC) 0:30 Z2 W

#1
1:00 Z2 (at 0:15, insert 5 300 wu
Thu #1 x 5 min Z4 @ 3 min spin) T
8x50 DR
1:00 Z2 (at 0:45, insert 12x100 @20s
Fri # 11 10 min Z4) F
8x50 DR
Brick: 3:00 Z2 (at 2:50, 200 cd
Sat insert 5 min Z4) 0:30 Z2 S

# 11
Sun 0:45 Z1 (100+ RPM) 1:30 Z1 to Z2 S
3000m straight swim at
comfortable pace (75-80%
Hrs: 3:00 5:30 4:30 perceived effort)

Total Hours 13:00 Total Hours

PU: Pick up - short increase
QC: Quick change - 3 mins
Week 17 - Competitive Program - Build

#6 Actual Hours
500 wu
8x50 DR
Swim Bike Run Swim Bike Run
4x200 @20s
6x100 @15s
Mon Rest Day Rest Day Rest Day M
8x50 DR
1:00 Z2 (at 0:10, insert 3 300 cd
Tue #6 x 6 min Z4 @ 2 min jog) T

#7
Wed Brick: 0:45 Z2 (QC) 0:30 Z2 W
500 wu
1:15 Z2 (at 0:10, insert 6 8x50 DR
Thu #7 x 5 min Z4 @ 3 min spin) T
16x25 @10s
1:15 Z2 (at 1:00, insert 600 Pull
Fri #8 10 min Z4) F
16x25 @10s
8x50 DR
Sat Brick: 3:30 Z2 0:30 Z2 S
300 cd

Sun 1:00 Z1 (100+ RPM) 1:15 Z1 to Z2 S

#8
500 wu
Hrs: 3:00 6:30 4:30 8x50 DR
10x50 @15s
Total Hours 14:00 4x100 @20s Total Hours
10x50 @15s
8x50 DR
PU: Pick up - short increase 300 cd
 QC: Quick change - 3 mins

Week 18 - Competitive Program - Build

Actual Hours

Swim Bike Run Swim Bike Run

#9
Mon Rest Day Rest Day Rest Day M
300 wu
1:00 Z2 (at 0:10, insert 5 8x50 DR
Tue #9 x 1 min easy PU @ 1 min T
jog) 200-300-400-500 @45s
8x50 DR
Wed Brick: 0:45 Z2 (QC) 0:30 Z2 W
300 cd
1:00 Z1 (at 0:15, insert 5
Thu 0:30 easy x 1 min easy PU @ 1 min T
spin)
0:40 Z1 (at 0:10, insert 5
Fri x 1 min easy PU @ 1 min F
jog)

0:15 Z1 - easy Bike

Sat safety check 0:20 Z1 - easy S

Race (Olympic Race (Olympic

Sun Race
distance) distance S

Hrs: 2:00 4:00 (+ race) 2:30 (+ race)

Total Hours 13:00 Total Hours

PU: Pick up - short increase
QC: Quick change - 3 mins
Week 19 - Competitive Program - Build

Actual Hours

# 10
Swim Bike Run Swim Bike Run
500 wu
8x50 DR
Mon Rest Day Rest Day Rest Day M
7x125 @20s
7x75 @15s
Tue # 10 1:00 Z1 to Z2 T
8x50 DR
300 cd
Wed Brick: 0:45 Z2 (QC) 0:30 Z2 W

# 11
Thu # 11 1:15 Z2 T
3000m straight swim at
Fri #6 1:15 Z2 comfortable pace (75-80% F
perceived effort)

Sat Brick: 4:00 Z2 (QC) 0:45 Z2 S

#6
500 wu
Sun 1:00 Z1 (100+ RPM) 1:30 Z1 to Z2 S
8x50 DR
4x200 @20s
Hrs: 3:00 7:00 5:00 6x100 @15s
8x50 DR
Total Hours 15:00 300 cd Total Hours

PU: Pick up - short increase

 QC: Quick change - 3 mins

Week 20 - Competitive Program - Build

Actual Hours

# 12
Swim Bike Run Swim Bike Run
500 wu
8x50 DR
Mon Rest Day Rest Day Rest Day M
12x75 @20s
1:00 Z2 (at 0:10, insert 4 12x50 @15s
Tue # 12 x 4.5 min Z4 @ 1.5 min T
jog) 12x25 @10s
8x50 DR
Wed Brick: 0:45 Z2 (QC) 0:30 Z2 W
300 cd
1:30 Z2 (at 0:15, insert 8
Thu # 13 x 4 min Z4 @ 2 min spin) T
# 13
1:15 Z2 (at 1:00, insert 500 wu
Fri # 14 10 min Z4) F
8x50 DR
5x400 @45s
Sat Brick: 4:00 Z2 (QC) 0:45 Z2 S
8x50 DR
300 cd
Sun 1:15 Z1 (100+ RPM) 2:00 Z1 to Z2 S

# 14
Hrs: 3:00 7:30 5:30 500 wu
8x50 DR
Total Hours 16:00 6x (50+100+150) @20s Total Hours
8x50 DR
300 cd
PU: Pick up - short increase
QC: Quick change - 3 mins