Bike

• 1h 04m
• 18.27 miles
• 17.12 Mi/hr

Swim

• 40m
• 1531.06 yards
• 02m 36s /100 yards

Warmup: 450 yards

Pace: 02m 46s /100 yards +
Freestyle at recovery pace

Main Set:16m /700 yards

Set #1 400 yards
Drills
2x(50 Drill: Catch-up, 50 Freestyle),
2X(50 Drill: Finger Tip Drag, 50 Freestyle)

Set #2 150 yards
Endurance
Intervals: 2x75' on 5' rest
Pace: 02m 48s - 02m 29s /100 yards


Set #3 150 yards
Threshold
Pace: 02m 28s - 02m 16s /100 yards


Cooldown: 250 yards

Pace: - 02m 46s /100 yards
Freestyle at recovery pace

• Calories out: 3769 From lifestyle:2615, From activities:1154
• Health data: Hours slept: 7

Run

• 54m
• 5.40 miles
• -----

Warmup: 10 minutes /1.00 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:44m /4.40 miles

Set #1 44m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

• Calories out: 3249 From lifestyle:2654, From activities:595
• Health data: Hours slept: 7

Swim

• 52m
• 2300.00 yards
• -----

Warmup: 450 yards

Pace: 02m 46s /100 yards +
Freestyle at recovery pace

Main Set:37m /1600 yards

Set #1 400 yards
Drills
2x(50 Drill: Closed Fist , 50 Freestyle)
4x50 Drill: Swim Golf with 20sec rest. Rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).

Set #2 1000 yards
Endurance
Intervals: 4x250' on 20' rest
Pace: 02m 48s - 02m 29s /100 yards


Set #3 150 yards
Endurance
Intervals: 2x75' on 5' rest
Pace: 02m 48s - 02m 29s /100 yards


Set #4 50 yards
Endurance
Pace: 02m 48s - 02m 29s /100 yards
Freestyle at Endurance pace.

Cooldown: 250 yards

Pace: - 02m 46s /100 yards
Freestyle at recovery pace

Bike

• 44m
• 12.54 miles
• 17.10 Mi/hr

• Calories out: 3243 From lifestyle:2662, From activities:581
• Health data: Hours slept: 7

Run

• 38m
• 3.80 miles
• -----

Warmup: 10 minutes /1.00 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:28m /2.80 miles

Set #1 28m / 2.81 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Swim

• 47m
• 2077.87 yards
• 02m 15s /100 yards

Warmup: 450 yards

Pace: 02m 46s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:26m /1150 yards

Set #1 26m Endurance
Pace: 02m 48s - 02m 29s /100 yards
Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving. Try to gradually eliminate the "active recovery" sets. An active recovery stroke is one that you can do easily (back, side).

Cooldown: 250 yards

Pace: - 02m 46s /100 yards
Freestyle at recovery pace

• Calories out: 3463 From lifestyle:2630, From activities:832
• Health data: Hours slept: 7

Bike

• 4h 25m
• 69.59 miles
• 16.06 Mi/hr

Run

• 35m
• 3.42 miles
• 10m 14s /Mi

• Health data: Hours slept: 7

• Calories out: 6351 From lifestyle:2464, From activities:3887