Swim

• 1h 00m
• 2000.00 yards
• 03m /100 yards

WU:300
MS: KBR 4x25 - 15s rest
TTT 10x25 - 15s rest
CU 10x25 - 15s rest
CF 10x25 - 15s rest
FTD 10x25 - 15s rest
CD: 1x100 free
1x100 breast

Bike

• 1h 00m
• -----
• -----

4x repeat on HT hill

Swim

• 1h 00m
• -----
• -----

WU: 200 easy
MS: 4x25 Back scull
10x50 Fingertip drill
2x25 Catch up drill
10x50 Thumb to thigh drill
3x100 EBEH
CD: 200 easy

Run

• 45m
• -----
• -----

Easy Z1-2

Swim

• 1h 00m
• -----
• -----

4x500 1m rest - long relaxed stroke

Bike

• 2h 10m
• -----
• -----

Z1-2