• Week 1
    Print Week

    • Day 23

    BIKE
    • Time: 30m
    • Recovery
    • Very Easy
    • 30
    • Easy spin for 30 minutes in small chain ring. No HRM, but keep the effort very easy.
    SWIM
    • Time: 1h 00m
    • Distance: 3300.00 yards
    • Swim TT
    • Assess Fitness
    • 60
    • 3300
    • WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
    • MS: 1500 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
    • CD: 200
    • Your TT time for the 1,500 is divided by 15, to get your average pace. This pace is now known as your T-Pace.