Bike

• 1h 00m
• 20.00 miles
• 20.00 Mi/hr

WU: 15

MS: 2x15 @ FTP, (4)

CD: 10

Run

• 49m
• 5.50 miles
• 08m 54s /Mi

Swim

• 1h 15m
• 3500.00 yards
• 02m 08s /100 yards

WU: 200 skips (1000 yards)

MS:
8x25 – focus on distance per stroke

5x (1500)
2x25 on :40 (underwater dolphin kicks, try to get entire 25 yards underwater)
1x50 on 1:00 (sprint)
1x100 kick on 2:00 all out
25 easy
75 all out
----
400 swim: check split at 200 mark (mine was 3:00)
200 swim: goal was to do it at the same pace as 200 split above, also take split at 100 yard mark
100 swim: hold the pace you had for the 100 split above

CD: 100

Bike

• 1h 00m
• 20.00 miles
• 20.00 Mi/hr

WU: 15

MS: 2x12' @ FTP (3), +10' @ 75-80%

CD: 5