Bike

• 2h 00m
• 40.00 miles
• 20.00 Mi/hr

WU: 15

MS: 2x10' @! FTP, rest at 80-85%

CD: 10

Bike

• 35m
• 12.00 miles
• 20.57 Mi/hr

15 easy, 15 @ 80-85%, 15 easy

Run

• 58m 21s
• 6.63 miles
• 08m 48s /Mi

Bike

• 1h 00m
• 20.00 miles
• 20.00 Mi/hr

WU: 15

MS: 2x12' @ FTP, + 10' @ 80-85%

CD: 5

Run

• 31m
• 3.30 miles
• 09m 23s /Mi

Swim

• 50m 30s
• 3100.00 yards
• 01m 37s /100 yards

WU: 200 skips

MS: 6x100 @ 1:45
8x50 on :50
2x400

CD: 100 kick, 200 easy

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