75-110 miles. First 30 miles are easy Zone 1 - then try to ride the next 70-82 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly.
Comments and Definitions
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
SWIM
Time: 1h 30m
Distance: 4500.00 yards
WU: 300 swim, 100 kick, 150 drill
MS: 7x (300 at T-pace plus 3 seconds, 100 drill, 100 fast, 50 non-free)
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.