- Time: 30m
- After warming-up do 4 x 90 seconds at race effort (3.5-minute recoveries). Cool down very easily and stretch.
- Time: 20m
- Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.
- Time: 20m
- Distance: 1000.00 yards
- Continuous open water swim. Try to think about keeping good form like you're in a pool. Little head movement, good body roll, long follow through, high elbow recovery, etc. Practice sighting too - pick a point and try to get to it sighting as little as possible.
Day 69
BIKE
RUN
SWIM