The comma separated values (CSV) data for spreadsheet: Copy of Copy of Copy of Copy of Sprint Tri Workouts - 12 Week Plan

Week,Sunday,Monday,Tuesday,Wednesday,Thursday,Friday,Saturday,Weekly Totals, 1: Jan. 30-Feb.3,Strength AA 30-60 min. OR Day Off,Run 20 min. Zone 1,Swim 10x50 (45 sec. RI) Zone 1,Bike 30 min. with spin-ups Zone 1-2,Swim 10x50 (30 sec. RI) Zone 1,Run 20 min. Zone 1,Bike 35 min. Zone 1 Flat course,2 hr. 30 min - 3hr., 2: Feb. 5-11,Stength AA 45-60 min. Or Day Off,Swim 10x50 (30 sec. RI) Zone 1,kf,Bike 45 min. with ILT work Zones 1-2,Swim 10x50 (20 sec. RI) Zone 1,Run 30 min. Zone 1,Bike 60 min. Zone 1 Flat Course,2 hr. 30 min. - 3 hr., 3: Feb. 12-18,Stength AA 45-60 min. Or Day Off,Day Off,Swim 10x50 (10 sec. RI) Zone 1,Bike 30 min. at 90 RPM Zone 1,Brick: Run 10-15 min. Swim 10-15 min. Zone 1,Bike 30 min.,Day Off,2 hr. - 2 hr. 15 min., 4: Feb. 19-25,Strength SM 45-60 min. or Day Off,Run 30 min. Zone 1-2,Swim 10x50 (15 sec. RI) Zone 1-2,Bike 45 min. with Spin-ups. Zone 1-2,Swim 8x75 (20 sec. RI) Zones 1-2,Run 30 min. Zones 1-2 Cadence,Bike 1 hr. Zones 1-2 Rolling Course,3 hr. - 3 hr. 30 min., 5: Feb. 26- Mar. 4,Strength SM 45-60 min. or Day Off,Run 30 min. Zones 1-2,Swim 10x50 (10 sec. RI) Zones 1-2,Bike 45 min. with ILT work. Zones 1-2,Brick: Bike 30 min. Run 30 min. Zones 1-2 Cadence,Swim 5-7x100 (20 sec. RI) Zones 1-2,Bike 1 hr. 15 min. Zones 1-2 Rolling course,3 hr. 15 min. - 3 hr. 45 min., 6: Mar. 5-11,Strength SM 45-60 min. or Day Off,Run 40 min. Zones 1-2,Swim 10x50 (10 sec. RI) Zones 1-2,Bike 45 min. with Spin ups Zone 1-2,Brick: Bike 30 min. Run 30 min. Zones 1-2,Swim 5-7x100 (15 sec. RI) Zones 1-2,Bike 1 hr. 30 min. Zones 1-2 Rolling course,3 hr. 15 min. - 3 hr. 45 min., 7: Mar. 12-18,Strength SM 45 min. or Day Off,Day Off,Swim 200 steady rest 1 min. 10x25 (15 sec. RI) odds EZ\, evens fast Zones 1-2,Bike 45 min. at 90 RPM Zones 1-2,Day Off,Brick: Bike 45-60 min. Run 15-20 min. Zones 1-2,Day Off,2 hr. - 2 hr. 15 min., 8: Mar. 19-25,Strength SM 45-60 min. or Day Off,Run 30 min. Zones 1-2,Swim 10-12x50 (30 sec. RI) odds EZ\, evens fast Zones 1-3,Bike 45 min. with Spin Ups Zones 1-2,Swim 1x200 (20 sec. RI)\, 3-5x100 (10 sec. RI) Zones 1-2,Run 40 min. Zones 1-3 Accels,Bike 1 hr. 30 min. Zones 1-3 Terrain similar to race,3 hr. 45 min- 4 hr. 15 min., 9: Mar. 26- Apr. 1,Strength SM 45-60 min. or Day off,Run 30 min. Zones 1-2,Swim 10-12x50 (30 sec. RI)\, odds EZ\, evens fast Zones 1-3,Bike 45 min. with ILT work Zones 1-2,Swim 2x200 (20 sec. RI)\, 2-4x100 (10 sec. RI) Zones 1-2,Run 40 min. Zones 1-3 Accels,Bike 1 hr. 45 min. Zones 1-3 Terrain similar to race,4 hr. - 4 hr. 30 min., 10: Apr. 2-8,Strength SM 45 min. or Day Off,Day Off,Swim 300 steady\, rest 1 min.\, 6-8x25 (15 sec. RI)\, odds easy\, evens fast Zones 1-3,Bike 45 min. at 90 RPM Zones 1-2,Day Off,Brick: Bike 60-75 min. Run 20-30 min. Zones 1-3,Day Off,2 hr. - 2 hr. 14 min., 11: Apr. 9-15,Strength SM 45-60 min. or Day Off,Run 30 min. Zones 1-2,Swim 10-12x50 (2 easy\, 2 fast) repeat pattern (30 sec. RI)\, Zones 1-2,Bike 45 mins with Spin ups. Zones 1-2,Swim 500 steady at race pace (1 min. RI) Zones 1-3 Optional: Add 4-6x50 (20 sec. RI),Run 40-50 min. Zones 1-2 Accels,Bike 2 hr. Zones 1-3 Terrain similar to race,4 hr. 30 min. - 5 hr., 12: Apr. 16-22,Strength SM 45-60 min. or Day Off,Run 30 min. Zones 1-2,Swim 10-12x50 (2 easy\, 2 fast) repeat pattern (30 sec. RI)\, Zones 1-2,Bike 45 min. with ILT work. Zones 1-2,Swim 500 steady at race pace (1 min. RI) Zones 1-3 Optional: Add 4-6x50 (20 sec. RI),Run 40-50 min. Zones 1-2 Accels,Bike 1 hr. 30 min. Zones 1-3 Terrain similar to race,3 hr. 45 min. - 4 hr. 15 min., 13: April 23-29,Day Off,Run 20 min. Zones 1-2 Include a few 20 sec. accels,Swim 10x50 (25 yd easy\, 25 yd at race pace)\, repeat pattern (30 sec. RI) Zones 1-2,Bike 30 min at 90 RPM Zones 1-2,Day Off,Bike 20-30 min. Zones 1-2 or Day Off,RACE,1 hr. - 1 hr. 30 min. + Race time, ,,,,,,,,,

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