Run

• 1h 30m
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90 minutes long run, easy pace. RPE 3.

Bike

• 45m
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15 warm up, warm down with easy spinning in the small ring. 30 middle minutes in big ring, but still not a hard effort. If on the road, concentrate on constant pedaling with minimal freewheeling.

Swim

• 30m
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Speed day
wu: 400 continuous. last 50 in each 100 is kick
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last

Bike

• 1h 30m
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90 minute ride. Only go further if you easily completed all the other workouts this week. We're only getting started on a long 20 weeks..

Swim

• 45m
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Speed day
wu: 250 alternating each 50 swim and kick
main: 400, 4 x 100, 300, 3 x 100, 200, 2x100
long intervals are RPE 4, 100s are at RPE 7-8 alternate, remove 1st 400)
cd: 3 x 75, each slower than last

Bike

• 2h 00m
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120 minutes, hills. Find some hills if possible
Complete stretch of legs and lower back afterwards.

Swim

• 45m
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wu: 500
main: 15 x 100, RPE 4-5, concentrate on smooth and efficient rather than all-out speed
cd: 500

Run

• 45m
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Very easy run today, constant at RPE 2-3.

Swim

• 1h 00m
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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…

Long day
wu: 200 continuous
main: 1 x 2500 at RPE 4 (alternate 1 x 1700)
cd: 4 x 50, each slower than last