Easy spinning up the longest hills you can find in Z2 to low Z3, get out of saddle on steep sections to stretch legs out and you will hit Z5. Cool down: ride Z1 last 10 minutes.
Comments and Definitions
Pull Buoy - A swim aid that you put between your legs to help you maintain a neutral body position while concentrating on your pull rather than trying to remember everything at once.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
SWIM
Time: 45m
Distance: 2200.00 yards
Easy Swim
Recovery
45
2,200
WU: 500 easy.
MS:
4 x 100: 50 free/50 kick on back, 10" rest between.
4 x 100 kickboard (free/breast kick mix). 10" rest.
Pull Buoy - A swim aid that you put between your legs to help you maintain a neutral body position while concentrating on your pull rather than trying to remember everything at once. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.