By pieces, I am referring to technical, tactical, physical and mental aspects of racing:
1. technical refers to your mechanics, your coordination: how efficient is your pedal stroke? How good are you at running hills?
2. tactical refers to the strategies you use to outmaneuver your opponents: do you have full confidence that you can hold a particular pace during the final mile of the half iron-distance race? will you try to use your strengths on the flats to overtake the guy in the lead?
3. physical is just that: have you been in the gym working on your core strength? do you have the proper cardiovascular fitness to go the distance?
4. mental is about your feelings, thoughts and emotions: how will you psyche yourself up to do your best? what will your self-talk sound like when the race gets really challenging?
So, now that you have and idea what is takes to successfully cross the finish line, put the puzzle together and get out there and race!
1,000yds. pull and work every 4th 25yds.
400yds. broken into 4 x 100yds. free style strong cruise with 10sec. rest between each
2 x 200yds. broken into 2 x 100yds. IM with 20sec. rest
4 x 50yds. freestyle strong with 5sec. rest
repeat above set - you can change the broken 400 into 4 x 100yds. IM with 20sec. rest; the 200's into 2 x 100yds. freestyle strong with 15ec. rest; and the 50's into IM order (50fly/50back/50breast/50free) with 10sec. rest