Bike

• 55m
• -----
• -----

WU:
10' @ 68-73% + 5' alternating 20" @ 106> %
40" @ 68-73% + 5' @ 80%

MS:
20' as 2' @ 95-105% + 10' @ 70-75%

CD:
5-10' @ 65%

Swim

• 40m
• 2200.00 meters
• -----

WU: 500 easy.
MS: 4 x 100 free/50 kick on back, 10" rest between.
4 x 100 kickboard (free/breast kick mix). 10" rest.
500 pull easy, straight into 200 non-free mix.

Bike

• 1h 00m
• -----
• -----

WU:
5-10' @ 75%

MS:
40' @ Easy 77%

CD:
5-10' @ 65%

Bike

• 1h 00m
• -----
• -----

WU:
10' @ 68-73% + 5' alternating 30" @ 95-100%
30" @ 68-73% + 5' @ 80%

MS:
30 min all out test
*For the 30min test start a bit easier for 5 min of you ‘think’ you could sustain for the entire duration. Then settle into the effort you can sustain for the next 20 min and finish as strong as you can for the last 5 min.

CD: 5-10' @ 65%

Swim

• 45m
• 2000.00 meters
• -----

OPTIONAL SWIM:
WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace - 5". Your rest is 15".
CD: 300 easy.

Bike

• 1h 00m
• -----
• -----

WU:
5-10' @ 75%

MS:
2x15' (5' Rest@ 68-73% FT) @ 85-90%

CD:
5-10' @ 65%

Swim

• 1h 00m
• 2000.00 meters
• -----

WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.

MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?

CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.