Bike

• 2h 00m
• -----
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120' ride on a flat to rolling course. Keep HR in Zone 1-2.

Bike

• 1h 00m
• -----
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Stay with a smooth pedaling stroke and keep your HR aerobic!

Run

• 20m
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WU: Warm up for 10'
MS: After wu, do 4x20" fast (5k pace) with a full recovery between each.

Swim

• 30m
• 1400.00 yards
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WU: 300 & 6x50 on 10" rest.
MS: 6x100 on 20" rest.
CD: 200

Bike

• 30m
• -----
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After WU do 4 x 90 seconds (3 minute recoveries). Very easy cool down and stretch.

Run

• 30m
• -----
• -----

WU: 10'
MS: Then 4x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
CD: 10'

Swim

• 20m
• 1200.00 yards
• -----

WU: 300 & 6x50 on 10" rest.
MS: 4x100 on 20" rest.
CD: 200