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	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 12
(May 3-9)
Week 11
(May 10-16)
Week 10	Run: (treadmill)					Run: (treadmill)
(May 17-23)	2.75 mi					2.75 mi
Week 9							Run: (spring lake)
(May 24-30)							2.25 mi
Week 8							Race
(May 31-Jun 6)							1.5km swim
							40km bike
							10km run
Week 7	Bike: (rollers)	Run:	REST	Bike: (rollers)	REST	Bike:	REST
(Jun 7-13)	10m @ 80c (2-3)	4.5mi		5m @ 80c (2-3)		29mi
	1m @ 80c (2-4)			2m @ 90c (2-4)		Run:
	1m @ 80c (2-5)			2m @ 90c (2-5)		3.1mi
	1m @ 80c (2-6)			2m @ 80c (2-3)
	1m @ 80c (2-7)			2m @ 95c (2-4)
	1m @ 80c (2-8)			2m @ 95c (2-5)
	1m @ 80c (2-9)			2m @ 80c (2-3)
	1m @ 80c (2-8)			1m @ 100c (2-4)
	1m @ 80c (2-7)			1m @ 100c (2-5)
	1m @ 80c (2-6)			1m @ 80c (2-3)
	1m @ 80c (2-5)			1m @ 80c (2-7)
	1m @ 80c (2-4)			1m @ 80c (2-3)
	10m @ 80c (2-3)			1m @ 80c (2-7)
	Run: (box)			1m @ 80c (2-3)
	2.9mi			2m @ 80c (2-6)
				add 5c every 40c
				max 105c
				4m @ 80c (2-3)
				Run: (box)
				6.0mi
Week 6	HIT BY A CAR!!	Swim:	Swim:	REST
(Jun 14-20)		drills - easy	drills - medium
Week 5	Swim:	Swim:	Swim:	Swim:			Bike: (Vineman route)
(Jun 21-27)	drills - medium	drills - medium	drills - medium	drills - medium			52 miles
Week 4	Swim:	Swim:	Bike: (rollers)	Swim:			Bike: (Guerneville route)
(Jun 28-Jul 4)	drills - medium	drills - medium	5m @ 80c (2-3)	midterm- timed swim			29 miles
		Run:	2m @ 90c (2-4)
		3.0 mi	2m @ 90c (2-5)
			2m @ 80c (2-3)
			2m @ 95c (2-4)
			2m @ 95c (2-5)
			2m @ 80c (2-3)
			1m @ 100c (2-4)
			1m @ 100c (2-5)
			1m @ 80c (2-3)
			1m @ 80c (2-7)
			1m @ 80c (2-3)
			1m @ 80c (2-7)
			1m @ 80c (2-3)
			2m @ 80c (2-6)
			4m @ 80c (2-3)
Week 3		Swim:			REST	REST
(Jul 5-11)		drills - medium
		Run: (track)
		800yd @ pace					Race
		1.5m recover					1.5km swim
		200yd slow					(00:31:00)
		200yd fast					40km bike
		200yd slow					(1:19:34)
		200yd fast					10km run
		1.5m recover					(1:00:31)
		400yd @ pace
		400yd fast
		1.5m recover
		repeat
Week 2	Swim:	Swim:	Bike: (rollers)	Run: (box)	REST	Run: (Annadel)	Bike: (Guerneville route)
(Jul 12-18)	drills - easy	drills - medium	6m @ 80c (2-3)	3.1 mi		6 mi	29 miles
		Run: (track)	3m @ 90c (2-4)
		800yd @ pace	3m @ 90c (2-5)
		1.5m recover	2m @ 80c (2-3)
		200yd slow	3m @ 90c (2-4)
		200yd fast	3m @ 90c (2-5)
		200yd slow	2m @ 80c (2-3)
		200yd fast	1m @ 95c (2-4)
		1.5m recover	1m @ 95c (2-5)
		400yd @ pace	2m @ 80c (2-3)
		400yd fast	1m @ 80c (2-7)
		1.5m recover	1m @ 80c (2-3)
		repeat	1m @ 80c (2-7)
			1m @ 80c (2-3)
			2m @ 80c (2-6)
			5m @ 80c (2-3)
Week 1	REST	Swim:	REST	Swim:	REST	REST	Run: (spring lake)
(Jul 19-25)		8x 100yd @ 2:15		300yd pull			2 laps = 5 mi
		4x 25yd @ 0:45		500 yd kick
		4x 25yd @ 0:35		1500 swim (31:00)
		4x 25 back,		Run: (box)
		25breast,		3.1 mi
		25 free
		Run: (track)
		2x 1mi
		8x 100 sprint, 100 walk
Week 0	REST	Run: (track)	REST	Run: (spring lake)	REST	REST	DID NOT RACE
(Jul 26-Aug 1)		3x400,400,400,200		1 lap = 2.5 miles
							(Yes, I'm a loser)
Bike Gears
1-1	1.219	32
1-2	1.393	28
1-3	1.625	24
2-1	1.656	32
1-4	1.857	21
2-2	1.893	28
1-5	2.167	18
2-3	2.208	24
1-6	2.438	16
2-4	2.524	21
1-7	2.786	14
2-5	2.944	18
1-8	3.250	12
2-6	3.313	16
1-9	3.545	11
2-7	3.786	14
2-8	4.417	12
2-9	4.818	11