three-week-block athletes. that will also places this workout on the last weekend before a rest week. it’s important that this workout come right before a rest break since it is so demanding.
it’s a simple workout. you get out of bed at the same time you plan to do it on race day. assuming a 7:00 a.m. race start that should be no later than 4:30 a.m. have breakfast just as you will do on race day. eat the same foods and the same amounts as you have planned. at 7:00 a.m. start the swim portion of the workout. this is a one-hour session in which you swim at race effort. 