2 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
Comments and Definitions
T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500 yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100
SWIM
Time: 1h 00m
Distance: 2800.00 yards
Breakthrough:
WU: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.
MS: Then 5x400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.
Then swim a 500 time trial. All out. Your average 100 pace for this is your T-pace time for future workouts.
T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500 yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100