Wk 1 Sun Mon Tue Wed Thu Fri  Sat
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.50 Speed     0.75 Cont 1.75
Bike 0.50 Spin   0.75 Hills   2.00 Pace   3.25
Run   0.50 Speed   0.75 Form   0.75 Pace 2.00
Wk Total 9.00
Wk 2  Sun Mon Tue Wed Thu Fri Sat
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.50 Speed     0.75 Cont 1.75
Bike 0.50 Speed   0.75 Hills   2.25 Pace   3.50
Run   0.50 Speed   0.75 Tempo   0.75 Pace 2.00
Wk Total 9.25
Wk 3 Sun Mon Tue  Wed Thu  Fri Sat
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.50 Speed     0.75 Cont 1.75
Bike 0.50 Speed   0.75 Hills   2.50 Pace   3.75
Run   0.50 Speed   0.75 Form   1.00 Pace 2.25
Wk Total 9.75
Wk 4 Sun Mon Tue Wed Thu Fri Sat
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.50 Speed     Brick 0.75 Cont 1.75
Bike 0.50 Speed   0.75 Hills   2.00 Pace   3.25
Run   0.50 Speed   0.75 Tempo 0.50 Pace   1.75
Wk Total 8.75
Wk 5 Sun Mon Tue Wed Thu Fri  Sat
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.50 Speed     0.75 Cont 1.75
Bike 0.50 Speed   0.75 Hills   3.00 Pace   4.25
Run 0.50 Speed   0.50 Hills   0.75 Tempo   1.00 Pace 2.75
Wk Total 10.75
Wk 6 Sun Mon Tue Wed Thu Fri Sat
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.75 Speed     Brick 0.75 Cont 2.00
Bike 0.50 Speed   0.75 Hills   2.00 Pace   3.25
Run   0.50 Form   0.75 Tempo 0.50 Pace 1.25 Pace 3.00
Wk Total 10.25
Wk 7 Sun Mon Tue Wed Thu Fri Sat
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.75 Form   0.75 Speed     0.75 Cont 2.25
Bike 0.50 Speed   0.75 Hills   3.00 Pace   4.25
Run 0.50 Speed   0.50 Form   0.75 Tempo   1.00 Pace 2.75
Wk Total 11.25
Wk 8 Sun Mon Tue Wed Thu Fri Sat
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.75 Speed     Brick 0.75 Cont 2.00
Bike 0.75 Speed   0.75 Hills   2.00 Pace   3.50
Run   0.50 Speed   0.75 Tempo 0.50 Pace 1.25 Pace 3.00
Wk Total 10.50
Wk 9 Sun Mon Tue Wed Thu Fri Sat
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.50 Speed     0.75 Cont 1.75
Bike 0.50 Speed   0.75 Speed   3.00 Pace   4.25
Run   0.50 Speed   0.75 Tempo   1.00 Easy 2.25
Wk Total 10.25
Wk 10 Sun Mon Tue Wed Thu Fri Sat
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.50 Speed     Brick 0.50 Pace 1.50
Bike 0.50 Speed   0.75 Speed   1.50 Pace   2.75
Run 0.50 Speed   0.50 Tempo     0.50 Pace   1.50
Wk Total 7.75
Wk 12 Sun Mon Tue Wed Thu Fri Sat
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.50 Speed     Brick 0.75 Cont 1.75
Bike 0.50 Speed   0.75 Speed   1.00 Pace   2.25
Run 0.50 Speed   0.75 Tempo     0.50 Pace   1.75
Wk Total 7.75
Wk 13 Sun Mon Tue  Wed Thu Fri Sat
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional             1.00
Swim 0.50 Form   0.50 Form     Brick 0.75 Race 1.75
Bike 0.50 Form   0.50 Easy   0.25 Easy 1.25 2.50
Run 0.50 Form   0.50 Form     0.10 Easy 0.75 1.85
Wk Total 7.10
NOTES:
Time - All times are in fractions of an hour. I.E. 1.5 is one and a half hours.
Gym
Optional - Work out or take the time off. Work on abs and larger muscle groups
Swim
Form - Work on your technique. Do 100 yards repeats with short rest in between
Speed - Do some 50 yard repeats Go 25 fast then 25 easy. Short rest in between 90% effort
Intervals - Do some reverse pyramids. I.E. Do a set of 10 laps, then 8, then 6,4,3,2,1 with each set at a progressively faster lap pace.
Cont - Swim continuously for the time. Try to get to your planned pace for the race.
Time Trial - Far as you can go within the allotted time
Bike
Spin - High revolutions per minute easy gear - 75% effort
Hills - Use progressively lower gears until you have to stand.
Easy - Aerobics Pace. Enjoy the scenery - 65% effort
Speed - Warm up then go for it. Repeat short intervals
Pace - Try to maintain your planned pace for the race.
Time Trial - Far as you can go within the allotted time
Race - Do the RAce Distance under the clock
Run
Speed - Do up to 6 1/4 mile repeats at 1 mile speed with rest intervals in between - 90% effort      
Hills - Come to the bridge repeats or find your own Go up quick, down easy Do 6 to 8
Tempo - Run at 10K pace
Easy - Aerobics Pace. Enjoy the scenery - 65% effort
Pace - Try to maintain your planned pace for the race.
Time Trial - Far as you can go within the allotted time
Brick
Combine events (back to back) at pace indicated