- Time: 1h 15m
- Long run combined with tempo effort.
- Wu: 20 minutes easy
- Main: 7 x (3t, 2r) 3t efforts should be RPE 6-7. 2r at RPE 2.
- Cd: 20 minutes easy
- In the main set, the cryptic 3t and 2r means that there's 3 minutes at tempo or increased pace, followed by 2 minutes recovery running. So in total for the main set, you'll do 35 minutes total.
- Time: 45m
- Speed day--tough!
- wu: 300 continuous- (alternate 25 swim, 25 kick)
- main: 20 x 75 hold constant pace for each-so judge pace in the first few, RPE 5
- cd: 200 easy