• Week 1
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    • Day 33

    BIKE
    • Time: 1h 30m
    • Bike ME
    • Muscular Endurance
    • 90
    • WU: 15' - nice smooth spinning
    • MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x20 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
    • CD: 10'
    SWIM
    • Time: 1h 00m
    • Distance: 3100.00 yards
    • Swim Endurance
    • Form
    • 60
    • 3100
    • WU: 300 yds of different strokes.
    • MS:
    • 5x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45".
    • 10x 100 on 20" rest. 25 hard, 75 cruise.
    • CD: 300