Bike

• 2h 48m
• 37.55 miles
• 13.41 Mi/hr

Poolesville

Swim

• 1h 00m
• 3200.00 yards
• 01m 52s /100 yards

10 minute warmup.
2 x 500 Z2 relaxed, perfect freestyle. Lower lanes do 300's. If you are racing your "A" race this weekend, get out now.
2 x (400 Z2, rest 20 sec, 300 Z3, rest 20 sec, 200 Z4, rest 20 sec, 100 Z5, rest 1 min)
warm down well… don't end on high zone stuff!

Run

• 55m 43s
• 4.94 miles
• 11m 16s /Mi

Bike

• 51m 12s
• 8.34 miles
• 9.77 Mi/hr

Swim

• 1h 00m
• 3200.00 yards
• 01m 52s /100 yards

10 minute warmup.
50-100-150-200-250-300 Z2. Do the 50, 150, and 250 weakside breathing. Lowest lanes, skip this set.
8 x 50 Z2. First 25 is kick on your side or back, next 25 swim.
1 x 1650 Z2. Higher lanes do this race pace if race pace is not Z2. Get your time. If sprint distance races are your focus, do 2 x 800 w/ 1 min rest.

Run

• 54m 09s
• 4.86 miles
• 11m 08s /Mi