Swim

• 15m
• 800.00 meters
• -----

WU: 300
MS: 8x50 at Sprint pace on 20" rest
CD: 100 cool down

Bike

• 45m
• -----
• -----

45 minutes spinning at RPE 3, include 6 x20-second accelerations to top cadence spaced about 5 minutes apart.

Swim

• 45m
• -----
• -----

Long day
wu: 500 continuous, then 5 x 50
main: 1 x 1500, RPE 3
cd: 3 x 75, each slower than last

Bike

• 45m
• -----
• -----

45minutes at RPE 4 followed by run.

Run

• 30m
• -----
• -----

30 minute recovery run at RPE 2-3

Swim

• 45m
• -----
• -----

Long day
wu: 200swim, 200kick, 200swim
main: 2 x 750, RPE 3 , even pace on both
cd: 4 x 50, each slower than last

Bike

• 1h 00m
• -----
• -----

Long aerobic day – ride from 60-80’, as you feel.

Run

• 30m
• -----
• -----

30 minutes at RPE 2. Do in morning or late, but not within several hours of swim/bike work.

Swim

• 30m
• -----
• -----

Recovery
3 x 400 even split for each at RPE 2-3