Bike

• 1h 30m
• 30.00 miles
• 20.00 Mi/hr

trainer

WU: 15

MS: 2x10' @ FTP, 2x15' @ 80-85%, + 10' @ 80-85%

CD: 5

Run

• 42m
• 4.70 miles
• 08m 56s /Mi

Bike

• 1h 00m
• 20.00 miles
• 20.00 Mi/hr

WU: 15

MS: 2x8' @ FTP (2) + 15-20' @ 80-85%

CD: 5

Swim

• 1h 15m
• 3900.00 yards
• 01m 55s /100 yards

WU: 1100
2x400
1x300 (back/breast)
MS:
6x50 build
---
2x (1800)
4x75 (pull 25, swim 50)
3x100
6x50 kick

4x75 (pull 25, swim 50)
3x100

CD: 100

Bike

• 1h 00m
• 20.00 miles
• 20.00 Mi/hr

trainer

WU: 15'

MS: 3x8'@FTP (4), + 5' @ 80-85%

CD: 5'

Swim

• 1h 15m
• 3650.00 yards
• 02m 02s /100 yards

WU: 2x400 (100 swim, 50 drill, 100 swim, 50 drill, 100 swim)

MS:
3x200 build each 200
6x50 kick (dolphin kick)
8x50 on 1:00 build first 4, last 4 all out
6x50 kick (back stroke kick)
8x50 on 1:00, build first 2, 2 steady, 2 all out, 2 steady
6x50 kick (dolphin kick)
6x50 on 1:00 all out

CD: 150

Total: 3850