Very easy run today, constant at RPE 2-3.
This swim should be the next workout you do after yesterday's swim. Since it's low impact, I like to do these sessions back to back to help keep technique fresh…
wu: 200 continuous
main: 1 x 2500 at RPE 4 (alternate 1 x 1700)
cd: 4 x 50, each slower than last
120 minutes, hills. Find some hills if possible
Complete stretch of legs and lower back afterwards.
60 minute recovery…RPE 3-5.
90 minutes, easy pace, RPE 3
wu: 5 x 75
main: 2 x 1000, both are RPE 4
cd: 250 easy
2 hours, mostly easy pace, find some rolling hills if possible
100 minute long run combined with tempo effort.
75minutes at RPE3, last 25 minutes at RPE5
60 minutes road or trainer, all small chainring work, low effort.